Pan-fried chicken salad with cabbage and bell pepper

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Pan-fried chicken salad with cabbage and bell pepper

One-Pan Meal

Pan-fried chicken salad with cabbage and bell pepper

Soy-Free, <600 Calories, Protein Plus

2 Servings, 580 Calories/Serving

25–40 Minutes

This lighter take on a fried chicken sandwich gets served atop a bright cabbage and bell pepper salad instead of inside a bun; it’s so satisfying, you won’t miss the bread.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sunbasket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • 2 boneless skinless chicken breasts (about 6 ounces each)
  • ¼ cup organic Greek yogurt
  • 1 organic red bell pepper
  • 1 organic lime
  • 1 organic jalapeño or other fresh chile (optional)
  • Sunbasket cornmeal dry blend (cornmeal - whole wheat flour)
  • 4 or 5 sprigs organic fresh cilantro
  • 6 ounces organic shredded green or other cabbage
Chef's Tip
For a lighter version of the salad, skip soaking the chicken in yogurt and dredging in the cornmeal dry blend; follow the rest of the recipe as written.
Grill It
Prepare a medium-hot fire on one side of a grill. Set the chicken on the grill directly over the heat and cook, turning once, until starting to brown, about 2 minutes; then transfer the breasts to indirect heat, close the grill, and cook without turning until lightly charred and the chicken is cooked through, about 10 minutes longer.

Nutrition per serving

Calories 580, Total Fat 23g (29% DV), Sat. Fat 2.5g (13% DV), Trans Fat 0g, Cholest. 100mg (33% DV), Sodium 160mg (7% DV), Total Carb. 46g (17% DV), Fiber 8g (29% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 49g
Contains: Milk, Wheat

Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten.

*Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Prep and marinate the chicken

  • Pat the chicken dry with a paper towel; season generously with salt and pepper.
In a shallow bowl, stir together the yogurt, ½ teaspoon [1 tsp] water, and ½ teaspoon [1 tsp] oil. Add the chicken and toss to coat.
While the chicken marinates, prepare the salad ingredients.

2

Prep the salad ingredients

  • Remove the stem, ribs, and seeds from the bell pepper; cut the pepper lengthwise into ¼-inch-wide strips, then crosswise into ¼-inch pieces.
  • Zest and juice the lime.
  • If using the jalapeño, remove the stem, ribs, and seeds; finely chop the jalapeño. Wash your hands after handling.

3

Cook the chicken

  • On a plate or shallow bowl, season the cornmeal dry blend with salt and pepper and spread in an even layer.
Working with 1 piece of chicken at a time, remove the chicken from the yogurt; let the excess drip off, then gently press the chicken into the cornmeal dry blend, turning to coat; shake off any excess.
In a large frying pan over medium heat, warm 3 to 4 tablespoons [6 to 8 TBL] oil until hot but not smoking. Working in batches if needed, add the chicken and cook, turning once, until slightly browned, 1 to 2 minutes per side. Reduce the heat to medium-low and continue cooking, turning occasionally, until firm and cooked through, 5 to 7 minutes per side. Transfer to a cutting board to cool slightly. Add more oil between batches if needed. Cut the chicken crosswise into ½-inch-thick slices.
While the chicken cooks, prepare the cilantro.

4

Prep the cilantro; toss the salad

  • Strip the cilantro leaves from the stems; coarsely chop the leaves, if desired. Set aside for garnish.
In a large bowl, toss together the cabbage, bell pepper, lime zest and juice, 1 tablespoon [2 TBL] oil, and as much jalapeño as you like. Season to taste with salt and pepper. Add the chicken and toss gently.

Serve

Transfer the chicken salad to individual bowls, garnish with the cilantro, and serve.
Kids Can!
  • Stir the yogurt, water, and oil.
  • Juice the lime.
  • Season the cornmeal dry blend.
  • Strip the cilantro leaves.
  • Garnish with the cilantro.
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