Fried Chicken Salad with Buttermilk Dressing

Fried Chicken Salad with Buttermilk Dressing

1 Review
From: EatingWell Magazine, July/August 2017

A blend of whole-wheat panko and fine cornmeal gives this healthy chicken recipe the perfect amount of crunch even though it's not deep fried. Making an easy homemade buttermilk ranch dressing recipe means you can skip bottled, which may have additives and stabilizers.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1½ cups buttermilk, divided
  • 1¼ teaspoons garlic powder, divided
  • 1¼ teaspoons ground pepper, divided
  • ¾ teaspoon salt, divided
  • 1 pound chicken tenders, halved crosswise
  • ⅓ cup mayonnaise
  • 3 tablespoons chopped fresh chives and/or dill
  • ¾ cup whole-wheat panko breadcrumbs
  • ⅓ cup fine cornmeal
  • ¼ cup peanut oil
  • 2 heads butter lettuce
  • 2 medium tomatoes, each cut into 8 wedges
  • 1½ cups fresh corn kernels (from 2 large ears)

Preparation

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  1. Combine 1 cup buttermilk, 1 teaspoon each garlic powder and pepper and ½ teaspoon salt in a shallow dish. Add chicken, turn to coat and let marinate for 15 minutes.
  2. Meanwhile, whisk mayonnaise and chives (and/or dill) in a small bowl with the remaining ½ cup buttermilk and ¼ teaspoon each garlic powder, pepper and salt. Set aside.
  3. Combine breadcrumbs and cornmeal in a shallow dish. Remove the chicken from the marinade and coat with the breadcrumb mixture. (Discard the marinade.)
  4. Heat oil in a large nonstick skillet over medium-high heat until shimmering. Add the chicken and cook until browned on the bottom, 3 to 5 minutes. Reduce heat to medium, turn the chicken and cook until browned and an instant-read thermometer registers 165°F, 5 to 7 minutes more.
  5. Divide lettuce, tomatoes, corn and the chicken among 4 large plates and drizzle with the reserved dressing.

Nutrition information

  • Serving size: 3 cups salad with 3-4 pieces chicken
  • Per serving: 536 calories; 32 g fat(6 g sat); 5 g fiber; 34 g carbohydrates; 31 g protein; 108 mcg folate; 72 mg cholesterol; 10 g sugars; 0 g added sugars; 3,496 IU vitamin A; 18 mg vitamin C; 114 mg calcium; 3 mg iron; 543 mg sodium; 819 mg potassium
  • Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (30% dv), Folate (27% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 1 vegetable, 3 lean meat, 5½ fat

Reviews 1

August 02, 2017
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By: PhyllisLittle
Both the chicken and the dressing were delicious. I had a little trouble keeping the breading on the chicken, but I just added what fell off to the salad and it was fine. For the dressing, I used 1/2 t dried dill and no chives because it's what I had.