Skip navigation

Simple supper: Low-cal fried chicken salad

Enjoy this juicy and delicious dish from Sara Moulton without feeling guilty

Video
  Salad for supper
July 16: Chef Sara Moulton shows TODAY’s Natalie Morales how to whip up some tasty dinner salads.

Today show

  Recipes from TODAY
Find the recipes featured on Today
Slide show
Image: Chef Rocco DiSpirito
  Appetite for perfection
From Rachael Ray to Rocco DiSpirito, these celebrity chefs know how to turn up the heat in the kitchen.

more photos

100 Days of Holidays

Get into the 'spirit'! Prepare for Halloween with fun decorating and costume ideas:

TODAY
updated 10:42 a.m. ET July 16, 2008

Come summer, fast-paced days seem to be set on slow motion, with hours spent enjoying family and friends. So when it comes to making dinner, you need something cool, quick and nutritious ... but also good enough for everyone to enjoy. Lucky for you, chef Sara Moulton of the PBS show "Sara's Weeknight Meals" has the perfect solution: Fried chicken salad and stuffed strawberries. Try it at home!

Fried chicken salad
Sara Moulton

4 servings, Hands-on time: 15 minutes, Total preparation time: 40 minutes

The chicken in this salad isn’t really fried. It’s soaked in buttermilk, breaded, and sautéed. It is, however, evocative of fried chicken. It’s juicy. It’s crispy. It’s delicious — and it’s much less caloric than actual fried chicken. I learned about the tenderizing effects of buttermilk from my Southern viewers, who soak their chicken in buttermilk before dusting it in flour and deep-frying it. This recipe calls for boneless, skinless white meat chicken — which cooks up quickly, but is difficult to keep moist. The buttermilk soak saves the day. The salad is filled out with fresh corn and tomatoes. It’s nice and summery.

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

Recipe continues below ↓
advertisement


DIRECTIONS

1. 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.

2. 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.

3. 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.

4. 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.

MANAGE YOUR RECIPES


Stuffed strawberries
Sara Moulton

4 servings, Hands-on time: 20 minutes, Preparation time: 20 minutes

I’m a big fan of the wonderful Italian pastry called cannoli — especially the filling of fresh ricotta, candied zest and chocolate. My dessert swaps the cannoli’s crunchy cylinder of deep-fried dough for a crunchy strawberry. I’ve also replaced the ricotta in the filling with low-fat cream cheese, because ricotta is too wet for this recipe. (You can use full-fat cream cheese if you want, but I think the low-fat is actually quite satisfying, and who needs the extra calories?) The creamy filling and chocolate chunks are a great counterpoint to the tart strawberries.

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

1. 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).

2. 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.

MANAGE YOUR RECIPES



© 2008 MSNBC Interactive