Low Calorie Bruschetta Chicken Salad
Picture this: a plate filled with colorful ingredients, the aroma of basil lingering in the air, and the satisfaction of a light yet satisfying meal. That's what awaits you with my Low Calorie Bruschetta Chicken Salad. In this recipe, we'll combine the classic flavors of bruschetta with tender grilled chicken, resulting in a salad that's bursting with freshness and taste. Join me as we embark on a culinary adventure and learn how to create this delightful dish that will leave you feeling nourished and fulfilled.
Equipment
- oven
- 1 glass baking dish
- 1 wide shallow bowl
- 1 separate bowl
- 4 plates
- 1 medium sized bowl
Ingredients
- 4 boneless, skinless chicken breasts (trimmed)
- 3 egg whites
- ⅓ cup whole wheat bread crumbs
- ¼ cup light parmesan cheese
- 1 teaspoon olive oil
- 1 bag each baby arugula, and baby spinach
- 3 large, ripe tomatoes, diced fairly small (I use plum tomatoes)
- 2 teaspoons extra virgin olive oil
- 1 small shallot(or 1/2 of a small red onion), finely chopped
- 2 cloves garlic, very finely minced (or pressed)
- ⅛ teaspoon salt
- ¼ teaspoon black pepper
- 2-3 tablespoons fresh basil
- ½ cup shredded low fat asiago cheese
- Whole wheat or multi-grain baguette
Instructions
For the Chicken:
- Preheat oven to 375 degrees. Lightly spray a glass baking dish with cooking spray. In a wide, shallow bowl, combine bread crumbs and parmesan cheese. In a separate bowl, beat egg whites.
- Using a meat tenderizer, or other heavy object, place chicken breasts between two sheets of plastic wrap and pound to 1/4 in thickness. Cut each chicken breast into strips, and dip each strip into egg whites, then coat well with the bread crumb mixture.
- Arrange chicken strips in the baking dish and drizzle the tops with the teaspoon of olive oil (you could lightly spray the tops with olive oil cooking spray instead if you wish to omit the oil). Bake for 15 - 20 minutes.
For the Bruschetta Salad:
- While the chicken bakes, divide both bags of greens evenly between 4 plates. In a medium sized bowl, combine the diced tomatoes, shallot, garlic, olive oil, salt, pepper and basil and mix well (you can prepare this tomato mixture up to a day in advance and keep it covered in the fridge until ready to use). Divide this mixture evenly between the 4 plates, spooning it directly over the salad greens.
- When the chicken is done, divide the strips between the four plates, placing it in the center of each plate. Finish by sprinkling the top of each dish with the shredded asiago cheese. Serve with the whole wheat bread on the side.
Video
Notes
NOTE: I prefer to make my own bruschetta topping at home so that I can control the amount of oil and salt. If you don’t have time for that step, most supermarkets now carry jarred fresh bruschetta, that is actually pretty good