from-oxmoorhouse

Blackened Chicken Salad with Tomato Chutney

Blackened Chicken Salad with Tomato Chutney Photo: Oxmoor House

Ingredients

  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 2 teaspoons blackened steak seasoning (such as Paul Prudhomme's)
  • Cooking spray
  • 1 (10-ounce) package romaine salad greens
  • 1 cup sliced salad cucumber (about 1 small)
  • 1 cup chopped yellow bell pepper (about 1 small)
  • 1/3 cup reduced-fat olive oil vinaigrette
  • 1 cup

Preparation


Sprinkle chicken with blackened steak seasoning. Heat a large nonstick skillet over medium-high heat. Coat chicken with cooking spray; add to pan. Cook 6 minutes on each side or until done.

Combine salad greens and next 3 ingredients; toss well. Spoon greens mixture onto each of 4 plates. Slice chicken diagonally into thin strips. Arrange chicken over salads. Spoon chutney over chicken.


  • Prep Time:
  • Cook Time:

  • Instead of heading out to dinner, make a restaurant-worthy main dish salad at home. Store-bought tomato chutney and olive oil vinaigrette combine to make a tangy dressing that perfectly complements the blackened steak seasoning on the chicken. Save leftover chicken for easy grab-and-go sandwiches later in the week.
  • Yield: 4 servings (serving size: 2 cups greens, 3 ounces chicken, and 1/4 cup chutney)

Nutritional Information

Calories per serving: 247
Caloriesfromfat per serving: 21%
Fat per serving: 5.8g
Saturated fat per serving: 0.8g
Monounsaturated fat per serving: 0.4g
Polyunsaturated fat per serving: 0.5g
Protein per serving: 28.8g
Carbohydrate per serving: 21.4g
Fiber per serving: 4.3g
Cholesterol per serving: 66mg
Iron per serving: 2.3mg
Sodium per serving: 553mg
Calcium per serving: 78mg

Good to Know

You don't have to eat steak to enjoy some beef flavor. The blackened steak seasoning gives your chicken a gret flavor, and chicken is lower in saturated fat than steak.

Cooking Light Superfast Suppers