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Oven Fried Chicken Salad 

This recipe makes a salad into a meal!

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color: Red Yellow/Orange White Green

Preparation time: 45 minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: 2


1 pound chicken breast, boneless and skinless
2 large egg whites
2 tablespoons skim milk
¾ 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
¾ cup green peas, frozen, thawed and drained 
½ 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   

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. 


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


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.

Nutritional Information per Serving
Calories: 409 Carbohydrates: 35g
Total Fat: 15.1g Cholesterol: 71mg
Saturated Fat: 2.0g Dietary Fiber: 6g
% of Calories from Fat: 33% Sodium: 582mg
Protein: 34g  



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