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Blackened Chicken Salad


Blackened Chicken Salad

Blackened Chicken Salad

A cool and creamy yet low fat ranch salad dressing along with chunks of crisp zucchini and cucumber, provides a refreshing contrast to spicy strips of skinless chicken.

Yield

Makes 4 servings

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

Preparation

  1. Preheat oven to 375°F. To make croutons, spray bread cubes lightly with cooking spray; place in 15X10-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.

Nutritional Information

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

Dietary Exchange

Vegetable 2
Starch 1/2
Meat 3

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