Today Show’s Low-calorie Fried Chicken Salad
Can it be? This easy supper salad by Food Network star, Sara Moulton, includes a low-calorie version of “fried chicken” salad. She also provided tips for making the perfect corn and stuffed strawberries. I’m already hungry! Watch the video:
Fried chicken salad
4 servings, Hands-on time: 15 minutes, Total preparation time: 40 minutes
Ingredients
- 1 1/2 cups buttermilk
- Kosher salt and freshly milled black pepper
- 1 pound thin-cut chicken breast cutlets
- 4 ears corn, husks removed
- 1/3 cup low-fat mayonnaise
- 2 tablespoons chopped fresh mixed herbs (tarragon, chives, parsley)
- 1/2 garlic clove, minced (about 1/2 teaspoon)
- 2 beefsteak tomatoes, sliced 1/3-inch thick
- 1/4 cup vegetable oil
- 1 cup dried bread crumbs
- 6 cups loosely packed arugula or your favorite lettuce, rinsed, dried, and torn into bite-size pieces
Directions
Combine 1 cup of buttermilk, 1 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Add the chicken and let marinate, chilled, for 20 minutes while you prepare the rest of the ingredients.
Preheat the oven to 250º F. Bring 2 quarts of salted water to a boil in a large kettle over high heat. Add the corn; return the water to a boil. Remove the corn immediately to a plate to cool slightly. Cut the kernels from the cobs.
Meanwhile, whisk together the remaining 1/2 cup buttermilk, the mayonnaise, herbs, and garlic; add salt and pepper to taste and set aside. Sprinkle the tomatoes on both sides with some salt and let drain on a rack.
Heat the oil in a large skillet over high heat until hot; reduce the heat to medium-low. Place the bread crumbs on a pie plate; remove half the chicken from the buttermilk and dip it in the bread crumbs to coat well. Add to the skillet and cook until golden on both sides and just cooked through, about 7 to 8 minutes. Transfer to a rimmed baking sheet and keep warm in oven. Repeat with remaining chicken and bread crumbs. Slice the chicken into 1/2-inch strips.
Arrange a bed of arugula on each of 4 plates; top with slices of tomato and a mound of chicken. Sprinkle with the corn and drizzle with the dressing.
Stuffed strawberries
Sara Moulton
4 servings, Hands-on time: 20 minutes, Preparation time: 20 minutes
Ingredients
- 8 large strawberries (about 1 pound)
- 2 ounces low-fat cream cheese (about 1/4 cup), softened
- 1 teaspoon sugar
- 3/4 ounce bittersweet or semi-sweet chocolate, finely chopped
- 2 tablespoons chopped candied orange zest
Directions
Cut each strawberry in half lengthwise through the cap. Arrange the strawberry halves, cut side up, on a serving plate. Trim a thin slice from the bottom if necessary to make each half sit evenly. Using a small spoon or melon baller, scoop out a hollow in the center of the cut side of each strawberry. Reserve the strawberry scraps for another use (or eat them).
Combine the cream cheese and sugar in a small bowl; stir in the chocolate and orange zest. Divide the cream cheese mixture among the hollows in the strawberries and serve or refrigerate, covered, for up to 1 hour.
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POSTED IN: Daytime Talk Shows, Featured Recipes, The Today Show, Videos
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