Blackened Chicken Salad with Tomato Chutney
- 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
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)
|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.