Chicken BLT Salad-Cooking Light

Cooking Light Jan/Feb 2013

Chicken BLT Salad-Cooking Light

Photo by Golfwidow7


  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 1

    c fat-free buttermilk, divided

  • 1

    large egg white, lightly beaten

  • ¾

    c panko

  • 4

    skinless, boneless chicken breast, halves

  • 3

    Tb canola oil

  • c canola mayo

  • 1

    Tb chopped fresh dill

  • 1

    Tb chopped fresh chives

  • 2

    tsp white vinegar

  • 1

    tsp minced garlic

  • 1

    medium head iceberg lettuce, cored and cut into 6 wedges

  • 2

    c plum tomatoes

  • 2

    oz crumbled blue cheese

  • 3

    slices bacon, cooked and crumbled

Directions

Preheat oven to 425 degrees. Combine 1/2 buttermilk and egg white in shallow dish. Place panko is another shallow dish. Dip chicken in egg white mixture; dredge in panko. Heat an oven proof skillet over medium heat. Add oil; swirl to coat. Add chicken. Cook 4 mins; turn over. Baked at 425; for 14 mins or until done. Let chicken stand for 10 mins; slice crosswise. Combine 1/2 c. buttermilk, mayo, dill, chives and vinegar. Add garlic to dressing. Place 1 lettuce wedge on each of the 6 plates. Top each with chicken, 1/3 c. tomato, and 2 1/2 Tb dressing. Sprinkle with cheese and bacon.


Nutrition

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