Tropical Blackened Chicken Salad

29 Ratings

10 Comments

Prep 15 min
Total 25 min
Servings 4

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Ingredients

lb boneless skinless chicken breasts, cut into 1/2-inch strips

tablespoons blackened seasoning blend

tablespoon canola or vegetable oil

bag (5 oz) mixed baby salad greens (4 cups)

medium mango, peeled, pitted and diced (1 cup)

1/2

medium red onion, sliced (3/4 cup)

small red bell pepper, chopped (1/2 cup)

2/3

cup raspberry vinaigrette

Steps

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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.

Notes

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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

Nutrition Facts

Serving Size: 1 Serving

Calories: 270
Calories from Fat: 70

% Daily Value

Total Fat: 7g; 11%
Saturated Fat 1 1/2g 7% Trans Fat 0g
Cholesterol: 70mg; 23%
Sodium: 440mg; 18%
Potassium: 530mg; 15%
Total Carbohydrate: 25g; 8%
Dietary Fiber 3g 14% Sugars 14g
Protein: 26g

% Daily Value*:

Vitamin A: 70%; 70%
Vitamin C: 80%; 80%
Calcium: 6%; 6%
Iron: 10%; 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;

Carbohydrate Choice

1 1/2

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