Substituting fat-free honey-mustard dressing for a blue-cheese sauce cuts 12 grams.
Fried Chicken Salad
(Makes 4 servings)
3/4 pound chicken tenders or breast meat, cut into strips
1/2 cup low-fat buttermilk
1/4 cup all-purpose flour
1/4 cup dry bread crumbs or panko
1 teaspoon each: garlic powder and dried thyme
1/2 teaspoon each: salt, pepper
1 tablespoon olive oil
4 cups thickly sliced romaine lettuce, cut across the rib
1 (15-ounce) can cut baby beets, drained
1/2 cup fat-free honey-Dijon salad dressing
1/2 cup crumbled blue cheese
1. Put the chicken strips and buttermilk in a zip-top plastic bag. Seal. Refrigerate for 30 minutes or more.
2. In a shallow dish (or bag), mix the flour, crumbs, garlic, thyme, salt, pepper; set aside.
3. When ready to proceed, remove chicken and discard marinade. In a skillet coated with cooking spray, heat the oil. Dredge a few chicken strips at a time in the crumb mix; toss to coat. Cook until done, 3 minutes on each side.
4. Divide lettuce on plates. Add chicken and beets. Top with dressing and cheese.
Per serving: 287 calories, 26 grams protein, 28 grams carbohydrates, 6 grams sugar, 7 grams fat, 60 milligrams cholesterol, 710 milligrams sodium, 4 grams dietary fiber.