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Skinny Pantry Herb-Crusted Chicken Salad

Betty Crocker Kitchens
Updated Sep 20, 2016
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Healthy and tasty? This salad delivers on both!

Skinny Pantry Herb-Crusted Chicken Salad

  • Prep Time 20 min
  • Total 40 min
  • Servings 4
  • Ingredients 15
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Ingredients

Chicken

  • 2 teaspoons extra-virgin olive oil
  • 1 lb uncooked chicken breast tenders (not breaded)

Breading

  • 3 slices toasted whole wheat bread, torn into several pieces
  • 1/4 teaspoon salt
  • 1/4 cup chopped fresh Italian (flat-leaf) parsley
  • 1 tablespoon fresh thyme leaves
  • 1 teaspoon grated lemon peel
  • 1 clove garlic, finely chopped
  • 1 teaspoon paprika

Salad

  • 5 teaspoons Dijon mustard
  • 4 1/2 teaspoons (1 1/2 tablespoons) red wine vinegar
  • 3 tablespoons honey
  • 8 cups mixed greens
  • 1 cup cucumber slices (about 1/2 cucumber)
  • 1 cup cherry or grape tomatoes, halved

Instructions

  • Step 
    1
    Heat oven to 375° F.
  • Step 
    2
    Place olive oil in large bowl. Pat chicken dry, then add to bowl; toss to coat.
  • Step 
    3
    In food processor, place bread. Cover; pulse until bread crumbs are as small as grains of rice. Add remaining Breading ingredients; pulse to combine. Add bread crumb mixture to bowl with chicken tenders, and press to adhere mixture to chicken.
  • Step 
    4
    Place metal cooling rack sprayed with cooking spray on top of cookie sheet, then place prepared chicken on rack. Bake 15 to 20 minutes or until instant-read thermometer inserted in chicken reads 165° F.
  • Step 
    5
    In small bowl, beat mustard, vinegar and honey with whisk; set aside. In large bowl, mix greens, cucumbers and tomatoes. Reserve 2 tablespoons dressing; set aside. Toss remaining dressing with greens mixture until well coated. Divide salad among 4 serving plates. Top with chicken and a drizzle of reserved dressing. Serve immediately.

Nutrition

310 Calories
8g Total Fat
31g Protein
30g Total Carbohydrate
18g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
70
Total Fat
8g
12%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
500mg
21%
Potassium
790mg
22%
Total Carbohydrate
30g
10%
Dietary Fiber
5g
21%
Sugars
18g
Protein
31g
% Daily Value*:
Vitamin A
150%
150%
Vitamin C
20%
20%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 1/2 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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