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Practical Nutrition: Put your oven to work help cut calories, fat – Richmond.com
Oven ‘Fried’ Chicken Salad
This chicken salad is delicious as a dinner or as a lunch from leftovers. If packing it as a lunch, put the chicken strips and dressing in separate containers from the salad to keep things from getting soggy.
1 pound chicken breasts, boneless and skinless, cut into even strips
2 large egg whites
2 tablespoons 1 percent fat milk
3 cups romaine lettuce, shredded
3 cups baby spinach
1 cup fresh diced tomatoes
¾ cup frozen green peas, thawed and drained
½ cup frozen corn, thawed and drained
½ cup canned kidney beans, drained and rinsed
4 tablespoons ranch dressing
Preheat oven to 375 degrees.
Coat a large baking sheet with nonstick cooking spray, or cover pan with aluminum foil with nonstick spray for easy cleanup.
Combine breadcrumbs with onion powder, garlic powder, basil, pepper, salt and Parmesan cheese. Mix well and place in a zip-top plastic bag.
Place chicken strips on a plate. In a small bowl, combine egg whites and milk. Drizzle over chicken strips. Place chicken strips, a few at a time, in seasoned breadcrumbs, and shake to coat all sides. Place breaded strips on prepared baking sheet and bake in the oven for 20 minutes, until golden-brown.
Meanwhile, toss lettuce with spinach to mix well. Place 1½ cups each on four large plates. Top salads with even amounts of tomatoes, peas, corn and kidney beans.
When the chicken strips are ready, divide evenly and place on top of the individual salad plates. Drizzle each salad with 1 tablespoon of ranch dressing.