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Tropical Chicken Salad

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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.

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(27 Ratings)

27 Ratings

5 spoons 67%

4 spoons 11%

3 spoons 11%

2 spoons

1 spoons

Member Reviews (7)

9e76abd7-a4fd-42a2-8734-62a1bc25dad8

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PREP TIME
15 Min
TOTAL TIME
25 Min
SERVINGS
4

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

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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.

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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.

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Nutrition Information:

1 Serving (1 Serving)

Calories 270

(Calories from Fat 70),

Total Fat 7g

(Saturated Fat 1 1/2g,
Trans Fat 0g),

Cholesterol 70mg;
Sodium 440mg;
Total Carbohydrate 25g

(Dietary Fiber 3g,
Sugars 14g),

Protein 26g;

Percent Daily Value*:

Vitamin A 70.00%;
Vitamin C 80.00%;
Calcium 6.00%;
Iron 10.00%;

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 Choices:

1 1/2;

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

Review & Comments

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1 - 3 of 7 Reviews View All

Posted 1/12/2012 2:28:36 PM REPORT ABUSE smooth52 said:

Rating:

Excellent!. Taste Great!

This reply was: Helpful Inspiring

Posted 7/29/2011 2:05:37 PM REPORT ABUSE HannahsFavBettyCrocker said:

Rating:

So good!!!!! And colorful

This reply was: Helpful Inspiring

Posted 9/24/2010 9:25:13 PM REPORT ABUSE mary-mary38-Texas said:

Rating:

Made this the other night. Awesome! I loved the raspberry dressing. Never had it before, it is now my favorite! I put this salad in a tortilla and poured more dressing, and ate it as a wrap. It was awesome.

This reply was: Helpful Inspiring