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Skinny Pantry Herb-Crusted Chicken Salad

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Skinny Pantry Herb-Crusted Chicken Salad
  • Prep Time 20 min
  • Total Time 40 min
  • Servings 4
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Healthy and tasty? This salad delivers on both!

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

Directions

  • 1 Heat oven to 375° F.
  • 2 Place olive oil in large bowl. Pat chicken dry, then add to bowl; toss to coat.
  • 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.
  • 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.
  • 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.
Tips  

Use the dressing as a dipping sauce for the chicken tenders rather than making a salad.

Try experimenting with different greens like kale, or mix in some romaine lettuce for some added crunch.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
(
Calories from Fat
70
)
Daily Value
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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