Crispy Chicken Salad

Health score
34%
Crispy Chicken Salad
45 min.
4
256kcal

Suggestions


Craving a light yet satisfying meal that's bursting with flavor and texture? Look no further than this Crispy Chicken Salad! This isn't your ordinary, boring salad. We're talking about succulent, crispy chicken strips atop a vibrant bed of fresh greens and colorful veggies, all tossed in a tangy dressing that will wake up your taste buds.

Imagine sinking your teeth into tender chicken, perfectly browned and seasoned, contrasting beautifully with the cool, crisp lettuce, sweet carrot, and slightly pungent green onions. The crunch of the breadcrumb coating on the chicken complements the refreshing crunch of the vegetables, creating a symphony of textures in every bite.

And the best part? This delightful salad is surprisingly healthy! With only 256 calories per serving, it's a guilt-free indulgence you can enjoy for lunch or dinner. It's packed with protein, essential vitamins, and fiber, making it a complete and nourishing meal.

Ready in just 45 minutes, this recipe is perfect for busy weeknights when you want something delicious and nutritious without spending hours in the kitchen. Gather your ingredients, fire up the oven, and get ready to experience a salad that's anything but ordinary. This Crispy Chicken Salad is sure to become a new family favorite!

Ingredients

  • 0.8 cup carrots shredded
  • tablespoon dijon mustard 
  • 0.5 cup breadcrumbs dry fine
  •  egg white lightly beaten
  • teaspoon basil fresh chopped
  • tablespoon parsley fresh chopped
  • 0.3 teaspoon garlic powder 
  • 0.3 cup green onions sliced
  • cups iceberg lettuce shredded
  • tablespoon olive oil 
  • 0.3 teaspoon onion powder 
  • 0.3 teaspoon pepper freshly ground
  • cup cabbage shredded red
  • cups romaine lettuce shredded
  • tablespoons skim milk 
  • 16 ounce skinned cut into 1-inch strips
  • 0.3 teaspoon thyme leaves dried whole
  • 0.3 cup citrus champagne vinegar 

Equipment

  • baking sheet
  • oven

Directions

  1. Combine first 4 ingredients in a shallow dish; stir well.
  2. Combine egg white and milk. Dip chicken in egg white mixture; dredge in breadcrumb mixture.
  3. Place chicken on a baking sheet coated with cooking spray.
  4. Bake at 350 for 35 minutes or until lightly browned.
  5. Combine lettuces, cabbage, carrot, and green onions; toss well.
  6. Combine vinegar and remaining ingredients; pour over lettuce mixture, and toss well. Divide lettuce mixture evenly among individual serving plates. Top evenly with chicken strips.

Nutrition Facts

Calories256kcal
Protein45.57%
Fat27.15%
Carbs27.28%

Properties

Glycemic Index
86.77
Glycemic Load
1.6
Inflammation Score
-10
Nutrition Score
25.863478266675%

Flavonoids

Cyanidin
46.69mg
Delphinidin
0.02mg
Apigenin
2.22mg
Luteolin
0.09mg
Kaempferol
0.22mg
Myricetin
0.22mg
Quercetin
1.83mg

Nutrients percent of daily need

Calories:255.73kcal
12.79%
Fat:7.54g
11.61%
Saturated Fat:1.34g
8.36%
Carbohydrates:17.05g
5.68%
Net Carbohydrates:13.93g
5.07%
Sugar:4.47g
4.97%
Cholesterol:72.8mg
24.27%
Sodium:318.67mg
13.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.48g
56.96%
Vitamin A:6688.23IU
133.76%
Vitamin K:78.44µg
74.7%
Vitamin B3:13.26mg
66.3%
Selenium:43.01µg
61.45%
Vitamin B6:0.99mg
49.73%
Phosphorus:308.94mg
30.89%
Vitamin C:20.09mg
24.36%
Potassium:752.38mg
21.5%
Vitamin B5:1.92mg
19.2%
Folate:76.56µg
19.14%
Vitamin B1:0.28mg
18.84%
Manganese:0.37mg
18.65%
Vitamin B2:0.27mg
16.11%
Magnesium:54.26mg
13.57%
Fiber:3.12g
12.48%
Iron:2.13mg
11.85%
Calcium:84.85mg
8.48%
Zinc:1.19mg
7.9%
Vitamin E:1.07mg
7.14%
Copper:0.12mg
5.86%
Vitamin B12:0.32µg
5.4%
Vitamin D:0.2µg
1.31%
Source:My Recipes