Heart-Healthy Crispy Fried Chicken Salad
Elevate your salad game with this Heart-Healthy Crispy Fried Chicken Salad, a guilt-free twist on a comfort food classic! Tender, boneless chicken breasts are marinated in tangy low-fat buttermilk, coated in a seasoned oat flour mixture, and oven-baked to golden perfection—no deep-frying required! Paired with vibrant mixed greens, juicy cherry tomatoes, crisp cucumber slices, creamy avocado, and a zesty homemade lemon Dijon vinaigrette, this dish offers a perfect harmony of flavor and texture. Designed with heart-healthy ingredients and baked for a lighter approach, this recipe is ideal for those seeking nutritious yet indulgent meals. Ready in under 40 minutes, it serves as a satisfying lunch or dinner for four. Treat yourself to wholesome goodness without sacrificing taste!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 cup Low-fat buttermilk
- 1 cup Oat flour
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Black pepper
- 0.5 teaspoon Salt
- Olive oil spray
- 6 cups Mixed salad greens
- 1 cup Cherry tomatoes
- 1 large Cucumber
- 0.5 Red onion
- 1 Avocado
- 2 tablespoons Lemon juice
- 1 tablespoon Extra virgin olive oil
- 1 teaspoon Honey
- 1 teaspoon Dijon mustard
Instructions
Pound the chicken breasts to an even thickness using a meat mallet or rolling pin. Place them in a bowl and cover with the low-fat buttermilk. Let marinate in the refrigerator for at least 30 minutes, or up to overnight for best flavor.
In a shallow dish, combine the oat flour, paprika, garlic powder, onion powder, black pepper, and salt.
Remove the chicken from the buttermilk, allowing the excess to drip off. Dredge each piece in the seasoned oat flour, pressing lightly so the coating adheres.
Preheat the oven to 400°F (200°C). Spray a large baking sheet with olive oil spray.
Place the coated chicken on the prepared baking sheet and spray the chicken lightly with olive oil spray. Bake for 12-15 minutes or until the coating is golden brown and the chicken is cooked through (internal temperature should reach 165°F/74°C).
While the chicken is baking, prepare the salad ingredients. Halve the cherry tomatoes, slice the cucumber thinly, slice the red onion, and dice the avocado.
To make the dressing, whisk together the lemon juice, extra virgin olive oil, honey, Dijon mustard, and a pinch of salt and pepper in a small bowl or jar.
In a large salad bowl, toss together the mixed greens, tomatoes, cucumber, onion, and avocado with the dressing.
Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.
Top the salad with the crispy chicken strips and serve immediately. Enjoy your heart-healthy crispy fried chicken salad!
Nutrition Facts
Calories |
1629 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.2 g | 80% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 306 mg | 102% | |
| Sodium | 1941 mg | 84% | |
| Total Carbohydrate | 133.2 g | 48% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 35.7 g | ||
| Protein | 142.0 g | 284% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 605 mg | 47% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 4132 mg | 88% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
