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
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
-
Step1Place chicken in heavy-duty resealable food-storage plastic bag. Sprinkle seasoning blend over chicken; seal bag and shake until chicken is evenly coated.
-
Step2In 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.
-
Step3In 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
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