Oven Fried Chicken Salad
By Fruits & Veggies - More Matters
This recipe makes a salad into a meal!

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  • Prep Time: 45 minutes
Category: Salads
Serves: 4
Cups of Fruits & Vegetables per Serving: 2
Think Variety; Think Color: Red, Yellow/Orange, White, Green

Ingredients

1 pound chicken breast, boneless and skinless
2 large egg whites
2 tablespoons skim milk
3/4 cup plain bread crumbs 
1 teaspoon onion powder 
1 teaspoon garlic powder
1 teaspoon dried basil
1 tablespoon parmesan cheese 
3 cups romaine lettuce, shredded
3 cups baby spinach
1 cup fresh tomatoes, diced
3/4 cup green peas, frozen, thawed and drained 
1/2 cup yellow sweet corn, frozen, thawed and drained 
1 cup fresh bean sprouts
1/3 cup navy beans (small white beans), rinsed
6 tablespoons Ranch Dressing   

Directions

Season bread crumbs with onion powder, garlic powder, basil, and parmesan cheese.

Mix together well and place in a zip top bag. 

Place coated chicken strips, a few at a time, in seasoned bread crumbs, and shake to coat all sides.

Place breaded strips on a non-stick cookie sheet and bake in the oven for 20 minutes, until golden brown.


Toss lettuce with spinach to mix well. 

Place 1 1/2 cups of mixed salad on four large plates, then add even amounts of chicken breast strips.

Next, top salads with evenly portioned amounts of diced tomato, peas, corn, white beans and bean sprouts. 

Drizzle 1 1/2 tablespoons of dressing over each salad. 

Serve.

Each serving provides: an excellent source of vitamin A, vitamin C and fiber and a good source of calcium, folate, magnesium and potassium. 

   

Nutritional Information

  • Calories:    409
  • Carbohydrates:    35g
  • Total Fat:    15.1g
  • Cholesterol:    71mg
  • Saturated Fat:   2.0g
  • Dietary Fiber:    6g
  • % of Calories from Fat:    33%
  • Sodium:    582 mg
  • Protein:    34g
  • Recipe Credit
  • Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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