Chicken BLT Salad
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Cook time: 
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Serves: 4
Everything you love about a salad form. And dare I say better than a BLT?
  • 1 cup lowfat buttermilk, divided
  • 1 large egg white, lightly beaten
  • ¾ cup panko (Japanese breadcrumbs)
  • 1 lb skinless, boneless chicken breasts
  • ¾ tsp black pepper, divided
  • ¼ tsp kosher salt, divided
  • 3 Tbsp extra-virgin olive oil
  • ¼ cup lowfat mayonnaise
  • 1 Tbsp fresh dill, minced (optional)
  • 1 Tbsp fresh chives or parsley, minced
  • 2 tsp white vinegar
  • 1 clove garlic, minced
  • 1 medium head iceberg lettuce, cored and cut into 4 slices
  • 2 plum tomato, chopped
  • 2 oz crumbled blue cheese (1/2 cup)
  • 6 slices bacon, cooked and crumbled
  1. Preheat oven to 425 F. Fit a wire cooling rack over a baking sheet and mist with nonstick cooking spray; set aside.
  2. Combine ½ cup buttermilk and egg white in a shallow dish. Place panko in a second shallow dish. Dip chicken in egg white mixture; dredge in panko. Sprinkle with ¼ teaspoon pepper and ⅛ teaspoon salt.
  3. Heat an ovenproof skillet over medium heat. Add oil; swirl to coat and allow oil to get hot. Add chicken. Cook 4 minutes; turn over and bake an additional 3-4 minutes. Bake chicken 15-18 minutes or until done. Let chicken stand 5 minutes before slicing into strips.
  4. Meanwhile, combine remaining ½ cup buttermilk, ½ teaspoon pepper, mayonnaise, dill, chives, and vinegar. Place garlic on a cutting board; sprinkle with ⅛ teaspoon salt. Chop until a paste forms, scraping with the flat side of knife to mash. Add garlic to dressing.
  5. Place cut lettuce on each of 4 plates. Top each serving with ¼ of the chicken, tomato, and 3 tablespoons dressing. Sprinkle with cheese and crumbled bacon.
Recipe ever so slightly adapted from Cooking Light
Nutrition Information
Serving size: ¼ recipe (1 salad) Calories: 440 Fat: 24.0 Carbohydrates: 18.8 Sugar: 6.3 Sodium: 678 Fiber: 1.8 Protein: 38.3 Cholesterol: 83
Recipe by Prevention RD at