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Tropical Blackened Chicken Salad

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  • Prep 15 min
  • Total 25 min
  • Servings 4
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Betty Crocker's Diabetes Cookbook shares a recipe! Good-bye boring chicken. Welcome the tropics with a low-fat chicken salad.
Updated Mar 2, 2016
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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

Steps

  • 1
    Place chicken in heavy-duty resealable food-storage plastic bag. Sprinkle seasoning blend over chicken; seal bag and shake until chicken is evenly coated.
  • 2
    In 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.
  • 3
    In large bowl, toss salad greens, mango, onion and bell pepper; divide among 4 plates. Top with chicken. Drizzle with vinaigrette.

Tips from the Betty Crocker Kitchens

  • tip 1
    Loaded with mango and bell pepper, this salad is a tasty source of vitamins A and C. Vitamin A is vital for proper eyesight and healthy hair and skin; vitamin C helps promote healthy gums, blood vessels, bones and teeth.
  • tip 2
    Add a crusty roll and a glass of milk for a total of 3 Carbohydrate Choices. If your meal plan allows, select a small cookie for dessert.
  • tip 3
    Cook and drain the chicken, and chop the mango and veggies up to one day before serving. Then cover and refrigerate until you're ready to assemble the salad.

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
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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