This healthy chicken recipe had the perfect amount of crunch thanks to the blend of whole-wheat panko and the fine cornmeal. Making a homemade dressing helps to save any additives and preservatives that might be hanging around in bottles dressing. Serves 4.

Ingredients

• 1½ cups buttermilk, divided
• 1¼ teaspoons garlic powder, divided
• 1¼ teaspoons ground pepper, divided
• ¾ teaspoon salt, divided
• 1 pound chicken tenders, halved crosswise
• ⅓ cup mayonnaise
• 3 tablespoons chopped fresh chives and/or dill
• ¾ cup whole-wheat panko breadcrumbs
• ⅓ cup fine cornmeal
• ¼ cup peanut oil
• 2 heads butter lettuce
• 2 medium tomatoes, each cut into 8 wedges
• 1½ cups fresh corn kernels (from 2 large ears)

Preparation

• Ready In 45 min
1. Combine 1 cup buttermilk, 1 teaspoon each garlic powder and pepper and ½ teaspoon salt in a shallow dish. Add chicken, turn to coat and let marinate for 15 minutes.
2. Meanwhile, whisk mayonnaise and chives (and/or dill) in a small bowl with the remaining ½ cup buttermilk and ¼ teaspoon each garlic powder, pepper and salt. Set aside.
3. Combine breadcrumbs and cornmeal in a shallow dish. Remove the chicken from the marinade and coat with the breadcrumb mixture. (Discard the marinade.)
4. Heat oil in a large nonstick skillet over medium-high heat until shimmering. Add the chicken and cook until browned on the bottom, 3 to 5 minutes. Reduce heat to medium, turn the chicken and cook until browned and an instant-read thermometer registers 165°F, 5 to 7 minutes more.
5. Divide lettuce, tomatoes, corn and the chicken among 4 large plates and drizzle with the reserved dressing.

Nutrition information

• Serving size: 3 cups salad with 3-4 pieces chicken
• Per serving: 536 calories; 32 g fat(6 g sat); 5 g fiber; 34 g carbohydrates; 31 g protein; 108 mcg folate; 72 mg cholesterol; 10 g sugars; 0 g added sugars; 3,496 IU vitamin A; 18 mg vitamin C; 114 mg calcium; 3 mg iron; 543 mg sodium; 819 mg potassium
• Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (30% dv), Folate (27% dv)
• Carbohydrate Servings: 2½
• Exchanges: 1½ starch, 1 vegetable, 3 lean meat, 5½ fat