Low Fat Crispy Fried Chicken Salad
Elevate your salad game with this flavorful and guilt-free *Low Fat Crispy Fried Chicken Salad*! Perfect for those seeking a balanced and satisfying meal, this dish features oven-baked chicken strips that are irresistibly crispy thanks to a wholesome coating of whole-wheat breadcrumbs and a touch of warming spices like paprika and garlic powder. Nestled atop a vibrant base of mixed salad greens, cherry tomatoes, crunchy cucumber, and red onion, the chicken is paired perfectly with a creamy, tangy yogurt-dill dressing sweetened with a hint of honey. Effortlessly combining indulgence and health, this recipe comes together in just 45 minutes, making it an ideal choice for quick, wholesome lunches or dinners. Packed with protein, fiber, and fresh flavors, this salad will keep you nourished while satisfying your fried chicken cravings—all without the extra fat!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces boneless skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 g whole-wheat breadcrumbs
- 1 tsp paprika
- 1 tsp garlic powder
- 0.5 tsp black pepper
- 0.5 tsp salt
- olive oil cooking spray
- 200 g mixed salad greens
- 200 g cherry tomatoes
- 1 large cucumber
- 0.5 medium red onion
- 120 ml low-fat yogurt
- 1 tbsp lemon juice
- 1 tsp dijon mustard
- 1 tsp honey
- 1 tbsp fresh dill, chopped
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Slice each chicken breast into 3-4 strips for easier cooking.
In a bowl, pour the low-fat buttermilk and immerse the chicken strips, allowing them to soak as you prepare the coating.
In another bowl, combine the whole-wheat breadcrumbs, paprika, garlic powder, black pepper, and salt.
Remove the chicken pieces from the buttermilk and coat each piece thoroughly with the breadcrumb mixture, pressing firmly to ensure even coating.
Place the coated chicken strips on the prepared baking sheet and lightly spray with olive oil cooking spray.
Bake in the preheated oven for 20-25 minutes, or until the chicken is crispy and cooked through, flipping once halfway through.
While the chicken is baking, prepare the salad by slicing the cucumber and halving the cherry tomatoes. Thinly slice the red onion.
In a large salad bowl, combine the mixed salad greens, cherry tomatoes, cucumber slices, and red onion.
In a small bowl, whisk together the low-fat yogurt, lemon juice, dijon mustard, honey, and fresh dill to make the dressing.
Once the chicken is cooked, let it cool for a few minutes before slicing each piece into bite-sized chunks.
Serve the salad by topping the greens and vegetables with the crispy chicken, then drizzle with the yogurt dill dressing.
Toss everything gently to combine and serve immediately.
Nutrition Facts
Calories |
1410 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.8 g | 33% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 314 mg | 105% | |
| Sodium | 2824 mg | 123% | |
| Total Carbohydrate | 146.4 g | 53% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 48.5 g | ||
| Protein | 148.5 g | 297% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 855 mg | 66% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 3619 mg | 77% | |
*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.
