Clone Free Low-Fat BBQ Chicken Salad

If you've been reading my blog for a while you'll know that besides writing about food politics here, I host an online daily webshow called The Daily Special for the fantastic website Elastic Waist. One of our most popular segments on the Daily Special is Cooking with Kim, where I whip up low fat versions of higher fat meals. I promise that these are all foods that I actually do eat on a regular basis and they are just as easy to make in real life as they look on the show.

On Today's episode I shared one of my favorite salads. After years of slobbering over BBQ Chicken Salads at chain restuarants like TGI Fridays or Applebees, I decided that I could make my favorite restaurant style salad at home for much less fat.




Kim's Low Fat BBQ Chicken Salad
Seasonings:
Garlic powder
Cajun/Creole Seasoning

Vegetables:
Lettuce
Tomato
Corn
Black Beans
(it's a salad, add whatever veggies you want!)

Dressing:
Fat free sour cream
BBQ sauce

Optional: reduced fat shredded Cheddar and croutons add some great texture differences for the salad, but for the sake of keeping the salad truly low calorie I omitted them from the show.

Directions:
Assemble Salad with above listed vegetables, and optional toppings.
Season chicken with Cajun seasoning and grill till golden brown, slice, top salad. (The original recipe calls for fried chicken, if you prefer fried to grilled, try crumbling corn flakes, dip chicken in corn flakes and bake till done, it will provide that flaky flavor without all the oil and fat of frying. )
Dressing: combine garlic powder, BBQ sauce and fat free sour cream. Blend, let settle for 5 minutes in refrigerator.