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MAIN: Blackened Chicken Salad




Source of Recipe


AWSUM34


Recipe Introduction


servings 4
points 4



List of Ingredients




2 cups cubed sourdough or French bread
Nonstick cooking spray
1 tablespoon paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon ground white pepper
1/2 teaspoon ground red pepper
1/2 teaspoon black pepper
1 pound boneless skinless chicken breasts
4 cups bite-size pieces fresh spinach leaves
2 cups bite-size pieces romaine lettuce
2 cups cubed zucchini
2 cups cubed seeded cucumber
1/2 cup sliced green onions with tops
1 medium tomato, cut into 8 wedges
Ranch Salad Dressing (recipe follows)

Recipe



1. Preheat oven to 375°F. To make croutons, spray bread cubes lightly with cooking spray; place in 15×10-inch jelly-roll pan. Bake 10 to 15 minutes or until browned, stirring occasionally. Set aside.

2. Combine paprika, onion powder, garlic powder, oregano, thyme, white pepper, red pepper and black pepper in small bowl; rub on all surfaces of chicken. Broil chicken, 6 inches from heat, 7 to 8 minutes on each side or until chicken is no longer pink in center. Or, grill chicken on covered grill over medium-hot coals 10 minutes on each side or until chicken is no longer pink in center. Cool slightly. Cut chicken into thin strips.

3. Combine warm chicken, greens, zucchini, cucumber, green onions, tomato and reserved croutons in large bowl. Drizzle with Ranch Salad Dressing; toss to coat. Serve immediately.



Ranch Salad Dressing
Makes about 1/2 cup

Ingredients
1/4 cup water
3 tablespoons prepared reduced-fat cucumber-ranch salad dressing
1 tablespoon reduced-fat mayonnaise or salad dressing
1 tablespoon lemon juice
2 teaspoons finely chopped parsley
1/8 teaspoon salt
1/8 teaspoon black pepper

Combine all ingredients in small jar with tight-fitting lid; shake well. Refrigerate until ready to use; shake before using.





Nutrients per Serving
(1/4 of total recipe (with 2 tablespoons Salad Dressing))
Calories 222
Calories from Fat 16 %
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 69 mg
Carbohydrate 17 g
Fiber 5 g
Protein 30 g
Sodium 191 mg