Tropical Chicken Salad

Tropical Chicken Salad

Betty Crocker's Diabetes Cookbook shares a recipe! Good-bye boring chicken. Welcome the tropics with a low-fat chicken salad.

Prep Time

15

Minutes

Total Time

25

Minutes

Makes

4

servings

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
  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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Health Twist
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.
Serve-With
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.
Do-Ahead
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:

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*:
    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.