Tropical Chicken Salad

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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( 28 Ratings)

28 Ratings

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Prep Time 15 min
Total Time 25 min
Servings 4

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

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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

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.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 270
Calories from Fat: 70),

% Daily Value

Total Fat: 7g; 7%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 70mg; 70%;
Sodium: 440mg; 440%;
Total Carbohydrate: 25g; 25%
(Dietary Fiber 3g 3% Sugars 14g 14% ),
Protein: 26g; 26%

% Daily Value*:

Vitamin A: 70%;
Vitamin C: 80%;
Calcium: 6%;
Iron: 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;