Southern-Fried Chicken Salad
Crushed cereal gives the chicken a satisfying flavor and crunch without all the calories!
- 4 boneless, skinless chicken breasts (4 oz/125 g each, see Cook’s Tip)
- 1/2 tsp (2 mL) each salt and coarsely ground black pepper, divided
- 4 cups (1 L) corn flake cereal
- 1/2 cup (125 mL) plain Greek yogurt
- 1/4 cup (50 mL) honey
- 1/4 cup (50 mL) Dijon mustard
- 1 tbsp (15 mL) cider vinegar
- 2 1/2 tbsp (37 mL) canola oil
- 4 medium stalks celery
- 2 medium carrots, peeled
- 2 medium red apples such as Fuji
- 3 green onions with tops
- 6 cups (1.5 L) chopped romaine lettuce
- 1/4 cup (50 mL) toasted pecan halves, coarsely chopped (optional)
Flatten chicken to 1/2-in. (1-cm) thickness using flat side of Meat Tenderizer. Season chicken with 1/4 tsp (1 mL) each of the salt and black pepper. Place half of the cereal into Manual Food Processor; cover and pump handle until finely chopped. Place cereal crumbs into first Coating Tray. Repeat with remaining cereal.
For dressing, combine yogurt, honey, mustard, vinegar and remaining 1/4 tsp (1 mL) each salt and black pepper in Small Batter Bowl; whisk well. Pour 1/4 cup (50 mL) of the dressing into second Coating Tray; set aside remaining dressing. Dip chicken into dressing in Coating Tray; dredge in crumbs, pressing firmly to coat. (Discard any remaining dressing in Coating Tray.)
Heat oil in (12-in./30-cm) Skillet over medium heat 1–3 minutes or until shimmering. Cook chicken 4–6 minutes per side or until centers are no longer pink. Cut chicken into strips on clean Cutting Board.
Meanwhile, slice celery using Chef's Knife. Cut carrots into julienne strips using Julienne Peeler. Cut strips into 1-in. (2.5-cm) pieces. Dice apples into 1/2-in. (1-cm) pieces. Thinly slice green onions. Combine celery, carrots, apples, green onions, lettuce and 2/3 cup (150 mL) of the remaining dressing in large Bamboo Fiber Mixing Bowl; toss gently. Transfer salad to serving platter; top with chicken, remaining dressing and pecans, if desired.
- 8 servings
Nutrients per serving:
Calories 240, Total Fat 7 g, Saturated Fat 2 g, Cholesterol 35 mg, Sodium 470 mg, Carbohydrate 31 g, Fiber 3 g, Protein 14 g
Two 8 oz (250 g) boneless, skinless chicken breasts can be substituted for the four chicken breasts. Split each breast in half horizontally and then cut in half lengthwise and then again crosswise for a total of eight pieces. Proceed as recipe directs.