Dinner

Cooking Light Chicken BLT Salad is for Dinner.

Cooking Light Chicken BLT Salad takes several minutes to prepare.

Cooking Light Chicken BLT Salad takes several minutes to cook.

Cooking Light Chicken BLT Salad makes 6 servings.

The ingredients for Cooking Light Chicken BLT Salad are:

**Changed from CL w/red fat bleu and more of it, reduced oil 1T***

1 cup fat-free buttermilk, divided
1 large egg white, lightly beaten
3/4 cup panko (Japanese breadcrumbs)
4 (6-ounce) skinless, boneless chicken breast halves 3/4 teaspoon black pepper, divided
1/4 teaspoon kosher salt, divided
2 tablespoons canola oil
1/3 cup light mayonaise
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh chives
2 teaspoons white vinegar
1 teaspoon minced garlic
1 medium head iceberg lettuce, cored and cut into 6 wedges
2 cups chopped plum tomato
4 ounces crumbled reduced fat blue cheese (1 cup)
3 slices bacon, cooked and crumbled

Here is how you make Cooking Light Chicken BLT Salad:

1. Preheat oven to 425?.2. Combine 1/2 cup buttermilk and egg white in a shallow dish. Place panko in a shallow dish. Dip chicken in egg white mixture; dredge in panko. Sprinkle with 1/4 teaspoon pepper and 1/8 teaspoon salt.3. Heat an ovenproof skillet over medium heat. Add oil; swirl to coat. Add chicken. Cook 4 minutes; turn over. Bake at 425? for 14 minutes or until done. Let chicken stand 10 minutes; slice crosswise.4. Combine 1/2 cup buttermilk, 1/2 teaspoon pepper, mayonnaise, dill, chives, and vinegar. Place garlic on a cutting board; sprinkle with 1/8 teaspoon salt. Chop until a paste forms, scraping with the flat side of knife to mash. Add garlic to dressing.5. Place 1 lettuce wedge on each of 6 plates. Top each serving with chicken, 1/3 cup tomato, and 2 1/2 tablespoons dressing. Sprinkle with cheese and crumbled bacon.If you like pita bread, try Middle Eastern Bread Salad with Chicken: Prepare Chicken BLT Salad through step 3, seasoning chicken with 1/4 teaspoon kosher salt and pepper. Combine 4 cups torn whole-wheat pita, 2 cups halved cherry tomatoes, 1/2 cup torn basil, 1/3 cup thinly vertically sliced red onion, and 1/4 cup chopped pitted kalamata olives in a large bowl. Combine 1/4 cup red wine vinegar, 2 teaspoons Dijon mustard, 1/4 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper, stirring well with a whisk. Gradually add 2 tablespoons extra-virgin olive oil, stirring constantly with a whisk. Drizzle dressing over pita mixture; toss to coat. Arrange about 1 1/2 cups salad on each of 6 plates; divide sliced chicken evenly among servings. Top each serving with 1 tablespoon crumbled feta cheese. Serves 6 Calories 382; Fat 18.4g (sat 3.5g); Sodium 603mgIf you like escarole, try Escarole, White Bean, and Chicken Salad: Prepare Chicken BLT Salad through step 3, adding 1 tablespoon grated lemon rind to buttermilk mixture and 2 teaspoons chopped rosemary to panko, and seasoning chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Combine 5 cups torn escarole, 1 cup fresh parsley leaves, and 1 (15-ounce) can rinsed and drained Great Northern beans in a large bowl; sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Combine 1/4 cup fresh lemon juice, 2 tablespoons extra-virgin olive oil, 1 teaspoon minced fresh garlic, and 1/4 teaspoon crushed red pepper, stirring well with a whisk. Drizzle over escarole mixture; toss. Place about 1 cup salad on each of 6 plates; divide chicken among servings. Serves 6 Calories 296; Fat 14.9g (sat 1.9g); Sodium 313mgMary Drennen, Cooking Light JANUARY 2013 Serving Size: Serves 6Number of Servings: 6Recipe submitted by SparkPeople user MASCARAK.

The nutritional information for Cooking Light Chicken BLT Salad is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 337.1

• Total Fat: 11.2 g
• Cholesterol: 79.0 mg
• Sodium: 477.1 mg
• Total Carbs: 19.5 g
• Dietary Fiber: 2.3 g
• Protein: 37.1 g