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Chicken BLT Salad

Photo: Brian Woodcock
Hands-on time 38 mins
Total time 50 mins
Yield

Serves 6

Buh-bye traditional BLT! Skip the bread and savor the best of BLT flavor in this crazy-delicious salad. Crisp chicken in Chicken BLT Salad boosts a favorite side salad to a healthy main-course attraction. This is one of our most popular salad recipes ever, and our readers beg you not to skip the delicious homemade dressing. It ties the dish together, and comes together quickly. A few readers suggest adding hot sauce to the buttermilk to up the heat, so consider that option if you live for spice. Summer is made for craving a perfectly made BLT, but one taste of this salad will have you making this salad spring, summer, and as far into fall as the tomatoes last. 

Ingredients

  • 1 cup fat-free buttermilk, divided
  • 1 large egg white, lightly beaten
  • 3/4 cup panko (Japanese breadcrumbs)
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 3/4 teaspoon black pepper, divided
  • 1/4 teaspoon kosher salt, divided
  • 3 tablespoons canola oil
  • 1/3 cup canola mayonnaise
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh chives
  • 2 teaspoons white vinegar
  • 1 teaspoon minced garlic
  • 1 medium head iceberg lettuce, cored and cut into 6 wedges
  • 2 cups chopped plum tomato
  • 2 ounces crumbled blue cheese (1/2 cup)
  • 3 slices bacon, cooked and crumbled

Nutrition Information

  • calories 368
  • fat 23.5 g
  • satfat 4.2 g
  • monofat 11.2 g
  • polyfat 5.2 g
  • protein 26.7 g
  • carbohydrate 12.1 g
  • fiber 2.1 g
  • cholesterol 76 mg
  • iron 1 mg
  • sodium 538 mg
  • calcium 108 mg

How to Make It

  1. Preheat oven to 425°.

  2. Combine 1/2 cup buttermilk and egg white in a shallow dish. Place panko in a shallow dish. Dip chicken in egg white mixture; dredge in panko. Sprinkle with 1/4 teaspoon pepper and 1/8 teaspoon salt.

  3. Heat an ovenproof skillet over medium heat. Add oil; swirl to coat. Add chicken. Cook 4 minutes; turn over. Bake at 425° for 14 minutes or until done. Let chicken stand 10 minutes; slice crosswise.

  4. Combine 1/2 cup buttermilk, 1/2 teaspoon pepper, mayonnaise, dill, chives, and vinegar. 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. Add garlic to dressing.

  5. Place 1 lettuce wedge on each of 6 plates. Top each serving with chicken, 1/3 cup tomato, and 2 1/2 tablespoons dressing. Sprinkle with cheese and crumbled bacon.

  6. 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. 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. 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. 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. Serves 6 Calories 382; Fat 18.4g (sat 3.5g); Sodium 603mg

  7. 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. 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. 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. Drizzle over escarole mixture; toss. Place about 1 cup salad on each of 6 plates; divide chicken among servings. Serves 6 Calories 296; Fat 14.9g (sat 1.9g); Sodium 313mg