Chicken BLT Salad

Ingredients

• 0.8 teaspoon pepper black divided
• 0.5 cup cheese blue crumbled
• 3 tablespoons canola oil 
• 3 slices bacon crumbled cooked
• 1 large egg white lightly beaten
• 1 cup buttermilk fat-free divided
• 1 tablespoon chives fresh chopped
• 1 tablespoon optional: dill fresh chopped
• 1 teaspoon garlic minced
• 1 medium head iceberg lettuce cored cut into 6 wedges
• 0.3 teaspoon kosher salt divided
• 0.3 cup canola mayonnaise 
• 0.8 cup panko bread crumbs (Japanese breadcrumbs)
• 2 cups plum tomatoes chopped
• 24 ounce chicken breast halves boneless skinless
• 2 teaspoons vinegar white

Equipment

• bowl
• frying pan
• oven
• knife
• whisk
• cutting board

Directions

1. Preheat oven to 42
2. Combine 1/2 cup buttermilk and egg white in a shallow dish.
3. Place panko in a shallow dish. Dip chicken in egg white mixture; dredge in panko.
4. Sprinkle with 1/4 teaspoon pepper and 1/8 teaspoon salt.
5. Heat an ovenproof skillet over medium heat.
6. Add oil; swirl to coat.
7. Add chicken. Cook 4 minutes; turn over.
8. Bake at 425 for 14 minutes or until done.
9. Let chicken stand 10 minutes; slice crosswise.
10. Combine 1/2 cup buttermilk, 1/2 teaspoon pepper, mayonnaise, dill, chives, and vinegar.
11. Place garlic on a cutting board; sprinkle with 1/8 teaspoon salt. Chop until a paste forms, scraping with the flat side of knife to mash.
12. Add garlic to dressing.
13. Place 1 lettuce wedge on each of 6 plates. Top each serving with chicken, 1/3 cup tomato, and 2 1/2 tablespoons dressing.
14. Sprinkle with cheese and crumbled bacon.
15. If you like pita bread, try Middle Eastern Bread Salad with Chicken: Prepare Chicken BLT Salad through step 3, seasoning chicken with 1/4 teaspoon kosher salt and pepper.
16. Combine 4 cups torn whole-wheat pita, 2 cups halved cherry tomatoes, 1/2 cup torn basil, 1/3 cup thinly vertically sliced red onion, and 1/4 cup chopped pitted kalamata olives in a large bowl.
17. Combine 1/4 cup red wine vinegar, 2 teaspoons Dijon mustard, 1/4 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper, stirring well with a whisk. Gradually add 2 tablespoons extra-virgin olive oil, stirring constantly with a whisk.
18. Drizzle dressing over pita mixture; toss to coat. Arrange about 1 1/2 cups salad on each of 6 plates; divide sliced chicken evenly among servings. Top each serving with 1 tablespoon crumbled feta cheese.
19. Serves 6 Calories 382; Fat 4g (sat 5g); Sodium 603mg
20. If you like escarole, try Escarole, White Bean, and Chicken Salad: Prepare Chicken BLT Salad through step 3, adding 1 tablespoon grated lemon rind to buttermilk mixture and 2 teaspoons chopped rosemary to panko, and seasoning chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.
21. Combine 5 cups torn escarole, 1 cup fresh parsley leaves, and 1 (15-ounce) can rinsed and drained Great Northern beans in a large bowl; sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper.
22. Combine 1/4 cup fresh lemon juice, 2 tablespoons extra-virgin olive oil, 1 teaspoon minced fresh garlic, and 1/4 teaspoon crushed red pepper, stirring well with a whisk.
23. Drizzle over escarole mixture; toss.
24. Place about 1 cup salad on each of 6 plates; divide chicken among servings.
25. Serves 6 Calories 296; Fat 9g (sat 9g); Sodium 313mg