Thursday, January 8, 2009

Light "Fried" Chicken Salad

  • 1/4 cup dry breadcrumbs
  • 1/4 cup all-purpose flour
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 3 chicken breasts, cut into thin strips
  • 1/2 cup low-fat buttermilk
  • Cooking spray
  • 1 tablespoon olive oil
  • 4 cups baby spinach
  • 1 (15-ounce) can whole baby beets, drained and halved
  • 1/2 cup fat-free honey-Dijon mustard salad dressing
  • 1/2 cup (2 ounces) crumbled blue cheese

Combine first 6 ingredients in a shallow dish. Stir well; set aside. Combine chicken and buttermilk in a bowl. Cover and marinate in refrigerator 30 minutes. Drain chicken from buttermilk. Dredge a few strips at a time in breadcrumb mixture, tossing to coat.

Coat a nonstick skillet with cooking spray. Add oil and place over medium heat until hot. Add chicken to skillet and cook 3 minutes on each side or until done. Arrange 1 cup lettuce on each of 4 plates; divide chicken and beets among plates. Top with 2 tablespoons dressing and 2 tablespoons cheese.

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