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Blackened Chicken Salad
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Yield: 4 servings
Source: Cooking Light Magazine, May 1995
CL Comments: Although we've provided a spice mix for blackening the chicken, there are several commercial mixes you can use. but be
forewarned: They are high in salt. If you like your food hot, try Paul Prudhomme's Magic Seasoning line. If you prefer it mild, try
McCormick's Cajun Seasoning mix.
Amy's Comments: I wasn't so sure about this as I was putting it
together, but the flavors worked well together. It's a very hearty
salad and the cajun seasoning (I used Penzeys) contrasts the tart
salad base nicely!
INGREDIENTS:
3 cups chopped tomato
3/4 cup diced yellow bell pepper
1/4 cup finely chopped red onion
1 tablespoon sugar
3 tablespoons cider vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup lemon juice
1/4 cup Dijon mustard
3 tablespoons water
1 tablespoon honey
4 (4-ounce) skinned, boned chicken breast halves
3 tablespoons Spicy Seasoning
Vegetable cooking spray
1 pound sugar snap peas, trimmed
8 cups torn romaine lettuce
Flat-leaf parsley sprigs (optional)
INSTRUCTIONS:
- Combine the first 7 ingredients in a bowl, and toss well. Cover and
chill.
- Combine lemon juice, mustard, water, and honey in a large bowl; stir
well with a wire whisk. Cover and chill.
- Rub chicken with Spicy Seasoning. Coat a large heavy skillet with
cooking spray, and place over medium-high heat until hot. Add
chicken, and cook 7 minutes on each side or until chicken is done.
Remove chicken from skillet, and let cool. Cut chicken across grain
into thin slices, and set aside.
- Steam snap peas, covered, for 2 minutes. Rinse under cold water, and
drain. Add snap peas and lettuce to the lemon juice mixture, and toss
well. Divide the lettuce mixture evenly among 4 large salad bowls;
top each serving with 1 cup of the tomato mixture and 1 sliced
chicken breast half. Garnish with parsley sprigs, if desired.
NUTRITIONAL INFO:
H.U: 6 per serving
CALORIES 298(16% from fat); FAT 5.4g (sat 1g,mono 1.2g,poly 1.2g);
PROTEIN 32.1g; CHOLESTEROL 72mg; CALCIUM 113mg; SODIUM 1205mg; FIBER
6.6g; IRON 5.7mg; CARBOHYDRATE 31g
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