Name: Fried Chicken Salad with Buttermilk Dressing
Cook time: 45 min
Total time: 45 min
Ingredients: 1.5 cups buttermilk, divided; 1.25 teaspoons garlic powder, divided; 1.25 teaspoons ground pepper, divided; 0.75 teaspoon salt, divided; 1 pound chicken tenders, halved crosswise; 0.33333334326744 cup mayonnaise; 3 tablespoons chopped fresh chives and/or dill; 0.75 cup whole-wheat panko breadcrumbs; 0.33333334326744 cup fine cornmeal; 0.25 cup peanut oil; 2 heads butter lettuce; 2 medium tomatoes, each cut into 8 wedges; 1.5 cups fresh corn kernels (from 2 large ears)

Fried Chicken Salad with Buttermilk Dressing

5.0

(7)

5 Reviews

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.

By Stacy Fraser

Updated on June 8, 2018

Cook Time:

45 mins

Total Time:

45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Healthy Aging Healthy Immunity High-Protein Low Added Sugars Low Sodium Low-Calorie Soy-Free

Jump to Nutrition Facts

Ingredients

1 ½ cups buttermilk, divided
1 ¼ teaspoons garlic powder, divided
1 ¼ 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
1 ½ cups fresh corn kernels (from 2 large ears)

Directions

Combine 1 cup buttermilk, 1 teaspoon each garlic powder and pepper and 1/2 teaspoon salt in a shallow dish. Add chicken, turn to coat and let marinate for 15 minutes.
Meanwhile, whisk mayonnaise and chives (and/or dill) in a small bowl with the remaining 1/2 cup buttermilk and 1/4 teaspoon each garlic powder, pepper and salt. Set aside.
Combine breadcrumbs and cornmeal in a shallow dish. Remove the chicken from the marinade and coat with the breadcrumb mixture. (Discard the marinade.)
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 degrees F, 5 to 7 minutes more.
Divide lettuce, tomatoes, corn and the chicken among 4 large plates and drizzle with the reserved dressing.

Nutrition Facts (per serving)

536	Calories
32g	Fat
34g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 cups salad with 3-4 pieces chicken
Calories 536
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 6g	20%
Total Sugars 10g
Protein 31g	62%
Total Fat 32g	41%
Saturated Fat 6g	29%
Cholesterol 72mg	24%
Vitamin A 3497IU	70%
Vitamin C 18mg	20%
Folate 108mcg	27%
Sodium 543mg	24%
Calcium 114mg	9%
Iron 3mg	17%
Magnesium 73mg	17%
Potassium 819mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.