Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Grape | 1/2 cup (76g) | 62 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Watercress | 1 cup (34g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Yellow Wax Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1½ cups buttermilk
- 1 tsp hot red pepper sauce
- 8 boneless skinless chicken breast halves, cut crosswise into thirds
- 1¼ pounds yellow wax beans
- ½ tsp salt
- 1 cup flour
- 3 tbs canola oil
- 16 lettuce leaves
- 1 large bunch watercress, separated into small sprigs
- 1 pint grape tomatoes, halved
- black pepper
- =
Directions
Combine buttermilk and pepper sauce in a food storage bag.
Add chicken, seal bag and toss to coat.
Marinate in refrigerator 8 hours.
Bring a pot of salted water to a boil, add beans and blanch 6 minutes or until tender.
Transfer to food storage bag, refrigerate until chilled.
Drain chicken, season pieces with salt.
Place flour on a sheet of wax paper, add chicken and toss to coat.
Heat 1½ tbsp oil in 2 skillets, add chicken and fry 8 minutes or until browned and cooked through.
Drain on paper towels.
To serve, on each of 8 plates arrange 2 lettuce leaves, then top with beans.
Set 3 pieces of chicken atop beans, then add watercress and tomatoes.
Season each with pepper.
Serve with buttermilk herb dressing.