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Gluten-Free Tropical Chicken Salad

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  • Prep 15 min
  • Total 25 min
  • Servings 4
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Good-bye boring chicken. Welcome the tropics with a low-fat chicken salad.
By Betty Crocker Kitchens
Updated Sep 20, 2016
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Ingredients

  • 1 lb boneless skinless chicken breasts, cut into 1/2-inch strips
  • 2 tablespoons gluten-free 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
    Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
  • tip 2
    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 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

290 Calories, 13g Total Fat, 27g Protein, 16g Total Carbohydrate, 11g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
290
Calories from Fat
120
Total Fat
13g
20%
Saturated Fat
2g
11%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
1360mg
57%
Potassium
450mg
13%
Total Carbohydrate
16g
5%
Dietary Fiber
2g
8%
Sugars
11g
Protein
27g
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
35%
35%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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