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Southern Cuisine is also known as "comfort food" and often contain more than their fair share of fried foods, Cajun and Creole spices as well as heavy starches.
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Blackened Chicken Salad
Ranch Salad Dressing
by the Editors of Easy Home Cooking Magazine
Blackened Chicken Salad
Yield: Makes 4 servings
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.
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)
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 |
Ranch Salad Dressing
Yield: 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
Preparation:
1.
Combine all ingredients in small jar with tight-fitting lid; shake well. Refrigerate until ready to use; shake before using.
Nutritional Information:
| Serving Size: 1 tablespoon | |
| Sodium | 99 mg |
| Protein | <1 g |
| Fiber | <1 g |
| Carbohydrate | 1 g |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 84 % |
| Calories | 18 |
Dietary Exchange:
| Free | Free |
This recipe appears in: Southern
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Please copy/paste the following text to properly cite this How Stuff Works article:
Publications International, Ltd., the Editors of. "Blackened Chicken Salad." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/blackened-chicken-salad-recipe.htm> 16 May 2008.
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