‘Fried’ Chicken Earns No Guilt

One of the most popular low-fat items served in many restaurants these days is the “fried” chicken salad.

We came up with our own guiltless “fried” chicken salad. Chicken tenderloins--the little strips between breasts and ribs--are coated in a spice mixture and then baked at 500 degrees to “oven-fry” without the fat used in deep frying. The high temperature quickly browns the meat while retaining its juiciness.

The chicken is then sliced and served atop greens with alfalfa sprouts, pinto beans and green onions.

The nonfat Southwest Salsa Dressing is served along with the salad. A sprinkle of lime over the chicken is a great finishing touch.

OVEN-FRIED CHICKEN SALAD

CHICKEN

1 pound chicken tenderloins

2 large cloves garlic, minced

1 tablespoon chili powder

1 tablespoon lemon juice

1 teaspoon ground cumin

1 teaspoon Mexican oregano, crushed

Salt, pepper

Southwestern seasoned oil spray

Combine chicken, garlic, chili powder, lemon juice, cumin, oregano and salt and pepper to taste in glass dish and marinate, covered in refrigerator, several hours. Just before ready to serve, spray large baking pan with Southwestern seasoned oil spray. Arrange marinated chicken tenderloins in single layer in pan. Bake at 500 degrees until browned and cooked through, about 5 minutes.

SALAD

3 heads Boston lettuce

1/2 (6-ounce) carton alfalfa sprouts

1 (1-pound) can pinto beans, drained

1/4 cup sliced green onions

4 slices lime

Arrange some outer leaves of lettuce on serving plates. Chop remaining lettuce to measure 6 cups. Divide chopped lettuce and alfalfa sprouts among 6 chilled plates. Arrange chicken tenderloins on top of lettuce. Sprinkle beans and sliced green onions over all. Pass Southwest Salsa Dressing separately. Garnish each with lime slice.

SOUTHWEST SALSA DRESSING

2 plum tomatoes, chopped

2 tablespoons minced onion

1 clove garlic, minced

1 serrano chile, minced

2 tablespoons minced cilantro

2 tablespoons lime juice

1 (5 1/2-ounce) can tomato juice

Salt

Combine tomatoes, onion, garlic, chile, cilantro and lime juice. Stir in tomato juice. Season to taste with salt. Puree half of mixture in food processor or blender. Combine puree and remaining tomato mixture. Refrigerate until serving time.

Makes 4 servings.

Each serving contains about:

242 calories; 714 mg sodium; 60 mg cholesterol; 4 grams fat; 27 grams carbohydrates; 27 grams protein; 3.25 grams fiber.