Fried Chicken Salad

May 20, 2015

I have noticed that GTLF has a complete meat and potato dinner disguised as a salad. This insures you get in the vegetable while still incorporating all the delicious flavors you don't take for granted. I have really enjoyed them.  Here is one that calls for "fried chicken".

Fried Chicken Salad

GTLF: Main Dish Salads P. 16

Serves 4, working time 35 min., total time 35 min.

1 pound small red potatoes halved (quartered if large)

1 1/2 C frozen corn kernels

2 tablespoons white wine or distilled white vinegar

2 tablespoons flour

3/4 tsp salt

1/4 tsp freshly ground black pepper

3/4 pound skinless, boneless chicken breasts

2 tsp olive oil

1/4 C reduced sodium chicken broth, defatted

3/4 C low fat butter milk (1.5%)

2 tablespoons reduced fat mayonnaise

1 red bell pepper, cut into 1/2 in wide lengths

4 C mixed torn greens

1. In a medium pot of boiling water, cook the potatoes until firm tender, about 10 min. Add the corn for the last 1 min. of cooking time and drain well. Transfer to a large bowl and sprinkle with the vinegar.

2. Meanwhile, on a sheet of waxed paper, combine the flour, 1/4 tsp of the salt, and the black pepper. Dredge the chicken in the flour mixture, shaking off the excess. In a medium nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the chicken and cook, turning it as it browns, until cooked through, about 4 min. per side. Transfer the chicken to a plate and set aside. When cool enough to handle, thinly slice the chicken.

3. Add the broth to the skillet and cook for about 2 min., scraping up any browned bits that cling to the pan. Scrape the broth from the skillet into the bowl with the potatoes and corn. Add the buttermilk, mayonnaise, and the remaining 1/2 tsp of the salt, stirring until well combined. Add the chicken, bell pepper, celery, and greens, tossing to coat. Divide evenly among 4 plates and serve warm, at room temperature, or chilled.

Nutritional Information: 7 g fat, 342 calories, 1.4 g sat. fat, 45 g carbohydrate, 27 g protein, 52 mg cholesterol, 622 mg sodium.

Tips:

1. I used "white wine vinegar" for this recipe.

2. As with all the recipes that have "dressing" and "greens", always add the greens right before the dressing part since the greens can get wilted with extra moisture and that's never tasty.