You can enjoy this versatile salad by changing the types of lettuce and vegetables you use based on what looks freshest at the market. Make a double batch of the dressing to serve as a dip or on a different salad later in the week. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)
1 cup whole-wheat panko bread crumbs
2 teaspoons olive oil
½ cup low-fat buttermilk
1 pound thin-sliced boneless skinless chicken breasts
½ teaspoon salt
¼ teaspoon black pepper
⅓ cup plain low-fat Greek yogurt
2 tablespoons reduced-fat mayonnaise
3 tablespoons low-fat buttermilk
1 tablespoon minced scallion
1 tablespoon chopped fresh dill or parsley
1 small garlic clove, crushed through a press
¼ teaspoon grated lemon zest
1 teaspoon lemon juice
Pinch of salt and pepper
6 cups torn romaine
4 plum tomatoes, cut into wedges
½ hothouse cucumber, sliced
6 radishes, thinly sliced
¼ cup thinly sliced red onion
- To make the chicken, preheat the oven to 350°F. Line a large rimmed baking pan with foil. Place a wire rack in the pan and spray the rack with cooking spray.
- Combine the panko crumbs and the oil in a small bowl. Using your fingers, blend the oil evenly into the crumbs. Place the crumbs in a small baking pan and bake, stirring once, until lightly toasted, 10 to 12 minutes. Transfer to a shallow dish to cool. Maintain the oven temperature.
- While the crumbs cool, make the dressing. Whisk together the yogurt, mayonnaise and 3 tablespoons buttermilk in a small bowl. Stir in the scallion, dill, garlic, lemon zest and juice, and the pinch of salt and pepper. Cover and refrigerate until ready to serve. (The dressing will keep for up to 3 days.)
- To coat the chicken, pour the ½ cup buttermilk into a shallow dish. Working with one piece at a time, dip the chicken into the buttermilk, allowing the excess to drip off. Dredge the chicken in the bread crumb mixture, pressing to adhere crumbs. Arrange the chicken in a single layer on the rack in the prepared baking pan. Sprinkle the chicken with the salt and pepper. Bake until the juices run clear, about 15 minutes. Let the chicken cool slightly.
- To assemble the salads, divide the romaine evenly among 4 plates. Top evenly with the tomatoes, cucumber, radishes and red onion. Top each salad with a sliced chicken breast. Drizzle the salads evenly with the dressing. Serve at once.
Each serving (1 salad with dressing): 302 calories, 25 g carbohydrate, 9 g total fat, 2 g saturated fat, 69 mg cholesterol, 5 g fiber, 31 g protein, 517 mg sodium
Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.
© 2016 The DX: The Diabetes Experience