Applebees Low Fat Blackened Chicken Salad Recipe
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Ingredients : Applebees Low Fat Blackened Chicken Salad Recipe
1/4 cup fat free mayonnaise
1/4 cup Grey Poupon Dijon mustard
1/4 cup honey
1 tbsp prepared mustard
1 tbsp white vinegar
1/8 tsp paprika
Chicken Marinade:
1 cup water
3 tbsp lime juice
2 tbsp soy sauce
1/2 tbsp Worcestershire
Cajun Spice Blend:
1/2 tbsp salt
1 tsp sugar
1 tsp paprika
1 tsp onion powder
1 tsp black pepper
1/2 tsp garlic powder
1/2 tsp cayenne pepper
1/2 tsp white pepper
2 boneless, skinless chicken
breast halves
2 tbsp light butter
Salad:
8 cup chopped iceberg lettuce
1/2 cup shredded red cabbage
1/2 cup shredded carrot
1/2 cup fat free shredded mozzarella cheese
1/2 cup fat free shredded cheddar cheese
1 large tomato, diced
1 hardboiled egg white, diced
1. Make dressing by combining ingredients in a small bowl. Mix well by
hand.
Store in a covered container in the refrigerator until salad is ready.
2. Combine water, lime juice, soy sauce, and Worcestershire in a medium
bowl,
and stir. Add the chicken breasts to the marinade, cover bowl and keep
in
refrigerator for several hours. Overnight is even better.
3. When chicken is marinated, preheat a frying pan or skillet (an iron
skillet, if you’ve got it) over medium/high heat. Also, preheat your
barbecue grill to medium/high heat.
4. Combine the spices for the Cajun spice blend in a small bowl. Sprinkle
a
teaspoon of the spice blend over one side of each of the chicken
breasts.
Cover the entire surface of the chicken with spice.
5. Melt the butter in the hot pan, then sear the chicken breasts for 2-3
minutes on the side with the spices. While first side cooks, sprinkle
another teaspoon of spice over the top of each chicken breast, coating
that side as you did the other. Flip the chicken over, and sear for
another 2-3 minutes. The surface of the chicken will be coated with a
charred, black layer of flavor. This is exactly what you are shooting
for.
6. Finish the chicken off on your barbecue grill. Grill each breast on
both sides for 2-3 minutes, or until they are done.
7. While chicken is cooking prepare the salads by splitting the lettuce
into
two large bowls. Toss in the red cabbage and carrots. Mix the cheeses
together, then top the salad with the cheeses and hardboiled egg.
Sprinkle the diced tomato on each salad.
8. Slice the chicken breast, across each breast in 1/2-inch-thick slices.
Spread the chicken over the top of the salad and serve immediately
with
dressing on the side.
Serves 2 as an entree.
Posted To RecipeLu By Karen KCody14947@aol.com 8/12/98
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Per Serving (excluding unknown items): 512 Calories; 14g Fat (21.8%
calories from fat); 8g Protein; 104g Carbohydrate; 7g Dietary Fiber; 40mg
Cholesterol; 5634mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat;
3 1/2 Vegetable; 1/2 Fruit; 2 1/2 Fat; 5 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0
Preparation Time: 0:00
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