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Skinny Pantry Herb-Crusted Chicken Salad

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  • Prep 20 min
  • Total 40 min
  • Servings 4
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Healthy and tasty? This salad delivers on both!
By Betty Crocker Kitchens
Updated Sep 20, 2016
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Ingredients

Chicken

  • 2 teaspoons extra-virgin olive oil
  • 1 lb uncooked chicken breast tenders (not breaded)

Breading

  • 3 slices toasted whole wheat bread, torn into several pieces
  • 1/4 teaspoon salt
  • 1/4 cup chopped fresh Italian (flat-leaf) parsley
  • 1 tablespoon fresh thyme leaves
  • 1 teaspoon grated lemon peel
  • 1 clove garlic, finely chopped
  • 1 teaspoon paprika

Salad

  • 5 teaspoons Dijon mustard
  • 4 1/2 teaspoons (1 1/2 tablespoons) red wine vinegar
  • 3 tablespoons honey
  • 8 cups mixed greens
  • 1 cup cucumber slices (about 1/2 cucumber)
  • 1 cup cherry or grape tomatoes, halved

Steps

  • 1
    Heat oven to 375° F.
  • 2
    Place olive oil in large bowl. Pat chicken dry, then add to bowl; toss to coat.
  • 3
    In food processor, place bread. Cover; pulse until bread crumbs are as small as grains of rice. Add remaining Breading ingredients; pulse to combine. Add bread crumb mixture to bowl with chicken tenders, and press to adhere mixture to chicken.
  • 4
    Place metal cooling rack sprayed with cooking spray on top of cookie sheet, then place prepared chicken on rack. Bake 15 to 20 minutes or until instant-read thermometer inserted in chicken reads 165° F.
  • 5
    In small bowl, beat mustard, vinegar and honey with whisk; set aside. In large bowl, mix greens, cucumbers and tomatoes. Reserve 2 tablespoons dressing; set aside. Toss remaining dressing with greens mixture until well coated. Divide salad among 4 serving plates. Top with chicken and a drizzle of reserved dressing. Serve immediately.

Tips from the Betty Crocker Kitchens

  • tip 1
    Use the dressing as a dipping sauce for the chicken tenders rather than making a salad.
  • tip 2
    Try experimenting with different greens like kale, or mix in some romaine lettuce for some added crunch.

Nutrition

310 Calories, 8g Total Fat, 31g Protein, 30g Total Carbohydrate, 18g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
70
Total Fat
8g
12%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
500mg
21%
Potassium
790mg
22%
Total Carbohydrate
30g
10%
Dietary Fiber
5g
21%
Sugars
18g
Protein
31g
% Daily Value*:
Vitamin A
150%
150%
Vitamin C
20%
20%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 1/2 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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