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Tropical Blackened Chicken Salad

 29 Ratings
10 Comments
  • Prep Time 15 min
  • Total Time 25 min
  • Servings 4
  • Save
    396
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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.

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

Directions

  • 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.

Expert Tips

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.

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.

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 Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
402.7
Calories from Fat
70
% Daily Value
Total Fat
27.8g
43%
Saturated Fat
4.8g
24%
Trans Fat
0g
Cholesterol
82.8mg
28%
Sodium
63.7mg
3%
Total Carbohydrate
12.3g
4%
Dietary Fiber
2.0g
8%
Sugars
8.3g
Protein
26.9g
% Daily Value*:
Vitamin A
70%
70%
Vitamin C
57.60%
58%
Calcium
5.10%
5%
Iron
9.20%
9%
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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