SP Premium


No Black Eyed Peas or Collards Here - Chicken BLT Salad

Tuesday, January 01, 2013

Our family lives in the South. We may the only ones that I know who didn't cook ham hocks, black eyed peas and collard greens. I'm sure my hubby is a little disappointed we didn't go to his sister's house to eat them. Personally, I don't love them (even if they are supposed to bring you good luck).

Instead of the typical black eyed peas and collards, we tried a new recipe from Cooking Light for dinner. We made the Chicken BLT Salad recipe from Jan/Feb issue that has Chicken 25 Ways.

We made a few changes to the recipe. We didn't have any Gluten Free panko, so I attempted to substitute with homemade GF breadcrumbs. Pretty much, they ended up barely sticking to the chicken. I think it's because I hadn't toasted them enough. I also had to make my own buttermilk substitute. We used turkey bacon. Also, hubby couldn't find any crumbled blue cheese at the store. Probably just as well.

Next time I make this, I'll probably use a combo of romaine and iceberg lettuce. The kids looked at me like I had 3 heads when I gave them each a wedge of iceberg on their plates. Guess they aren't used to salad that doesn't come in a bag, huh? :-)

I have to calculate the nutritional info with my changes. The fat total in the original seems high to me for a meal, but I'm still within my daily limit, so it's ok. And I'll still take it over the Black Eyed Peas and Collards any day!

Chicken BLT Salad -- Cooking Light, Jan/Feb 2013 issue

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
3 tablespoons canola oil
1/3 cup canola mayonnaise
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
2 ounces crumbled blue cheese (1/2 cup)
3 slices bacon, cooked and crumbled

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.
Share This Post With Others
Member Comments About This Blog Post

    Be the First to Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.