Blackened Chicken Salad

Gluten Free
Dairy Free
Very Healthy
Health score
79%
Blackened Chicken Salad
45 min.
4
297kcal

Suggestions


Craving a vibrant and flavorful salad that's both healthy and satisfying? Look no further than this incredible Blackened Chicken Salad! It's ready in just 45 minutes and packed with fresh ingredients that will tantalize your taste buds. Imagine juicy, perfectly blackened chicken breast, seasoned with a special spicy blend, atop a bed of crisp romaine lettuce and sweet sugar snap peas.

This recipe is perfect for a light lunch, a fulfilling dinner, or even a healthy main course any time of day. It boasts a fantastic health score of 79, making it a guilt-free indulgence. Plus, for those with dietary restrictions, rejoice! It's naturally gluten-free and dairy-free, so everyone can enjoy it.

The bright and tangy dressing, featuring cider vinegar, Dijon mustard, and fresh lemon juice, perfectly complements the smoky, spicy chicken. Add in the crunch of red onion and yellow bell pepper, and the sweetness of ripe tomatoes, and you've got a symphony of flavors and textures in every bite. Get ready to experience salad like never before! A great way to enjoy all the benefits of healthy eating without compromising on the flavors! This recipe serves four, making it ideal for a family meal or a gathering with friends.

Ingredients

  • tablespoons cider vinegar 
  • 0.3 cup dijon mustard 
  • tablespoon honey 
  • 0.3 cup juice of lemon 
  • 0.1 teaspoon pepper 
  • 0.3 cup onion red finely chopped
  • cups torn romaine lettuce 
  • 0.3 teaspoon salt 
  • tablespoons spicy seasoning 
  • 16 ounce skinned 
  • tablespoon sugar 
  • pound sugar snap peas trimmed
  • cups tomatoes chopped
  • tablespoons water 
  • 0.8 cup bell pepper diced yellow

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine the first 7 ingredients in a bowl, and toss well. Cover and chill.
  2. Combine lemon juice, mustard, water, and honey in a large bowl; stir well with a wire whisk. Cover and chill.
  3. Rub chicken with Spicy Seasoning. Coat a large heavy skillet with cooking spray, and place over medium-high heat until hot.
  4. Add chicken, and cook 7 minutes on each side or until chicken is done.
  5. Remove chicken from skillet, and let cool.
  6. Cut chicken across grain into thin slices, and set aside.
  7. Steam snap peas, covered, for 2 minutes. Rinse under cold water, and drain.
  8. Add snap peas and lettuce to the lemon juice mixture, and toss well. Divide the lettuce mixture evenly among 4 large salad bowls; top each serving with 1 cup of the tomato mixture and 1 sliced chicken breast half.
  9. Garnish with parsley sprigs, if desired.

Nutrition Facts

Calories297kcal
Protein40.42%
Fat13.81%
Carbs45.77%

Properties

Glycemic Index
74.09
Glycemic Load
5.94
Inflammation Score
-10
Nutrition Score
43.450869435849%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.97mg
Luteolin
0.33mg
Isorhamnetin
0.5mg
Kaempferol
0.19mg
Myricetin
0.21mg
Quercetin
5.09mg

Nutrients percent of daily need

Calories:296.81kcal
14.84%
Fat:4.79g
7.36%
Saturated Fat:0.99g
6.16%
Carbohydrates:35.68g
11.89%
Net Carbohydrates:23.54g
8.56%
Sugar:17.43g
19.36%
Cholesterol:72.57mg
24.19%
Sodium:470.98mg
20.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.51g
63.03%
Vitamin A:10641.96IU
212.84%
Vitamin K:203.08µg
193.41%
Vitamin C:146.72mg
177.84%
Vitamin B3:14.35mg
71.74%
Vitamin B6:1.38mg
69.18%
Manganese:1.27mg
63.66%
Selenium:43.47µg
62.1%
Folate:236.47µg
59.12%
Fiber:12.14g
48.56%
Iron:8.54mg
47.42%
Potassium:1407.87mg
40.22%
Phosphorus:398.51mg
39.85%
Magnesium:125.72mg
31.43%
Vitamin B5:2.93mg
29.32%
Calcium:291.66mg
29.17%
Vitamin B1:0.42mg
27.79%
Vitamin E:3.49mg
23.26%
Vitamin B2:0.37mg
21.87%
Copper:0.35mg
17.75%
Zinc:1.86mg
12.39%
Vitamin B12:0.23µg
3.78%
Source:My Recipes