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Tropical Blackened Chicken Salad

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By Betty Crocker Kitchens
Updated Mar 2, 2016
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Betty Crocker's Diabetes Cookbook shares a recipe! Good-bye boring chicken. Welcome the tropics with a low-fat chicken salad.

Tropical Blackened Chicken Salad

  • Prep Time 15 min
  • Total 25 min
  • Servings 4
  • Ingredients 8
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Ingredients

  • 1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
  • 2 tablespoons blackened seasoning blend
  • 1 tablespoon canola or vegetable oil
  • 1 bag (5 oz) mixed baby salad greens (4 cups)
  • 1 medium mango, peeled, pitted and diced (1 cup)
  • 1/2 medium red onion, sliced (3/4 cup)
  • 1 small red bell pepper, chopped (1/2 cup)
  • 2/3 cup raspberry vinaigrette

Instructions

  • Step 
    1
    Place chicken in heavy-duty resealable food-storage plastic bag. Sprinkle seasoning blend over chicken; seal bag and shake until chicken is evenly coated.
  • Step 
    2
    In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 7 to 10 minutes, stirring frequently, until no longer pink in center. Remove chicken from skillet; drain on paper towels.
  • Step 
    3
    In large bowl, toss salad greens, mango, onion and bell pepper; divide among 4 plates. Top with chicken. Drizzle with vinaigrette.

Nutrition

270 Calories
7g Total Fat
26g Protein
25g Total Carbohydrate
14g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
70
Total Fat
7g
11%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
440mg
18%
Potassium
530mg
15%
Total Carbohydrate
25g
8%
Dietary Fiber
3g
14%
Sugars
14g
Protein
26g
% Daily Value*:
Vitamin A
70%
70%
Vitamin C
80%
80%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
0 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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