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Recipe: Healthier TGI Friday's Pecan Crusted Chicken Salad Recipe 10-21-08
I should mention, this salad is about my favorite in the whole world. I could eat it every day. This is a complete meal by itself. The salad dressing is great anytime. You can use Ken's Light Raspberry Vinaigrette in a Pinch.
This recipe works with all kinds of nuts, be creative.
This version is gluten free and you can change it for any diet.
Vegetarian version: You can crust tofu or skip the meat all together.
Ingredients: Serves 4
Chicken (Plan to make 2 Hours Ahead):
- 4 organic chicken breast fillets
- 1/2 c coarsely chopped organic pecans
- 1/2 c Gillian's Foods gluten free breadcrumbs (www.gilliansfoods.com)
- 1/2 tsp salt . (omit sea salt if you use Gillian's Breadcrumbs)
- dash each organic nutmeg and Cinnamon
- 1 c organic raw milk or dairy free milk of your choice
- 2 organic eggs, beaten
- 1 c gluten free flour or spelt flour
- 1/2 c olive oil or almond oil
Balsamic Vinaigrette:
- 4 tsp Grey Poupon Dijon Mustard .
- 1/3 c balsamic vinegar .
- 1 tsp honey + 2 packets stevia.
- 1 c organic extra virgin olive oil .
- 1/2 tsp sea salt .
- 2 tsp minced organic garlic (2 cloves) .
Salad:
- 1 c dried organic cranberries (Newman's or Craisins work fine).
- 1/2 c crumbled blue cheese .
- 1 c sliced organic celery (2 stalks) .
- 8 c sliced organic romaine lettuce (2 heads) ( you can mix spinach leaves 1/2&1/2).
- 2 (11 oz) cans Dole mandarin orange segments, drained .
- Glazed Pecans (below)
Glazed Pecans:
- 1/4 Succanat .
- 1 c finely sliced organic pecans
- Dash Cinnamon
- 1Tbsp. Ionized Water
Directions:
Chicken
We'll make the pecan-crusted chicken first since it is served cold.
Pound each chicken fillet to about 1/2-inch thick. (You can do this easily by covering each chicken breast between parchment paper, & bang away with a kitchen mallet.)
Combine 1/2 c finely sliced pecans, bread crumbs, & 3/4 tsp sea salt in a shallow bowl.
In another shallow bowl mix milk with beaten eggs.
Dump the gluten free flour into another shallow bowl
Bread each chicken breast by coating each with with flour. Dip the flour-dusted chicken into the egg mixture, & then coat the chicken with a thick coating of the pecans & bread crumbs.
Pre-heat 1/2 c of olive oil In a large-ish skillet over medium/low heat. When the oil is hot, sauté the chicken fillets for 3 to 4 mins per side or until golden brown. Cool chicken on a rack or paper towels. When you can handle the chicken, cover it & put in the fridge for at least two hrs.
Balsamic Vinaigrette:
As the chicken chills, you can make the balsamic vinaigrette by combining 1 c olive oil, mustard, honey and stevia & 1/2 tsp sea salt in a mixer. Blend on lowest speed for just a few seconds, or until the dressing begins to thicken. Don't mix too long or your vinaigrette will get too thick, like mayo. Pour vinaigrette into a small bowl & mix in minced garlic. Chill this until you're ready to use it. This will last 1 week in the fridge.
GLAZED PECANS:
Mix chopped pecans with Succanat and water in a skillet. Heat until pecans are
glazed; set aside.
Salad:
When you're ready to build your salads, toss lettuce & celery with about 3/4 c of the balsamic vinaigrette. Arrange the lettuce on four plates, then sprinkle the cranberries over the lettuce (about 1/4 c per serving). Sprinkle top 2 tbsp of glazed Pecans on each salad. Sprinkle top about 1/2 can of drained mandarin segments over each salad, followed by about 2 tbsp of crumbled bleu cheese.
Sliced each chicken fillets into thin strips. Arrange one sliced chicken fillet on top of each salad & serve.