Blackened Chicken Salad with Blue Cheese Vinaigrette

Gluten Free
Very Healthy
Health score
66%
Blackened Chicken Salad with Blue Cheese Vinaigrette
18 min.
4
354kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a dish that's not only delicious but also incredibly healthy? Look no further than this Blackened Chicken Salad with Blue Cheese Vinaigrette! With a health score of 66, this gluten-free recipe is packed with flavor and nutrients, making it a perfect choice for anyone looking to enjoy a satisfying meal without the guilt.

In just 18 minutes, you can whip up a vibrant salad that serves four, featuring tender, juicy chicken breasts seasoned to perfection with a blend of spices, including Hungarian sweet paprika and garlic powder. The addition of fresh grape tomatoes and crisp romaine lettuce adds a refreshing crunch, while the creamy blue cheese vinaigrette ties everything together with its rich and tangy flavor.

At only 354 calories per serving, this dish is a fantastic option for those mindful of their caloric intake. With a protein content of over 47%, it’s not just a meal; it’s a powerhouse of nutrition that will keep you energized throughout the day. Whether you're enjoying it as a main course or a hearty lunch, this Blackened Chicken Salad is sure to impress your taste buds and leave you feeling satisfied. Dive into this culinary delight and discover how easy it is to eat healthy without sacrificing flavor!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon pepper black freshly ground
  • 0.3 cup cheese blue crumbled
  • 0.5 teaspoon dijon mustard 
  • 0.5 teaspoon thyme dried
  • 0.5 teaspoon garlic powder 
  • cup grape tomatoes halved
  • 0.5 teaspoon ground pepper red
  • teaspoon paprika sweet
  • 0.1 teaspoon kosher salt 
  • 0.5 teaspoon kosher salt 
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5 teaspoon oregano dried
  • heads the of 1 cos lettuce halved lengthwise
  • tablespoon shallots minced
  • 24 ounce chicken breast halves boneless skinless
  • tablespoon citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • whisk
  • grill pan

Directions

  1. Combine first 7 ingredients in a small bowl.
  2. Sprinkle chicken evenly with paprika mixture.
  3. Heat a grill pan over medium-high heat. Coat pan with cooking spray.
  4. Add chicken to pan; cook 5 minutes on each side or until done.
  5. Let stand 5 minutes; cut across the grain into thin slices.
  6. Combine oil and next 5 ingredients (through 1/8 teaspoon salt) in a small bowl, stirring with a whisk. Stir in cheese.
  7. Place 1 lettuce half and 1/4 cup tomatoes on each of 4 plates. Top each serving with 1 sliced chicken breast half, and drizzle each with about 1 1/2 tablespoons vinaigrette.

Nutrition Facts

Calories354kcal
Protein47.18%
Fat37.55%
Carbs15.27%

Properties

Glycemic Index
62
Glycemic Load
0.67
Inflammation Score
-10
Nutrition Score
40.73782615558%

Flavonoids

Naringenin
0.25mg
Apigenin
0.01mg
Luteolin
0.16mg
Kaempferol
0.1mg
Myricetin
0.05mg
Quercetin
7.1mg

Nutrients percent of daily need

Calories:354.41kcal
17.72%
Fat:15.01g
23.1%
Saturated Fat:3.68g
22.99%
Carbohydrates:13.74g
4.58%
Net Carbohydrates:6.03g
2.19%
Sugar:5.06g
5.62%
Cholesterol:115.19mg
38.4%
Sodium:693.11mg
30.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.45g
84.89%
Vitamin A:28051.26IU
561.03%
Vitamin K:333.88µg
317.98%
Folate:443.73µg
110.93%
Vitamin B3:19.14mg
95.68%
Selenium:57.34µg
81.92%
Vitamin B6:1.59mg
79.33%
Phosphorus:500.64mg
50.06%
Potassium:1556.63mg
44.48%
Manganese:0.69mg
34.25%
Fiber:7.71g
30.85%
Vitamin B5:3.08mg
30.83%
Vitamin B2:0.43mg
25.41%
Magnesium:98.65mg
24.66%
Vitamin C:20.15mg
24.43%
Iron:4.34mg
24.14%
Vitamin B1:0.36mg
23.93%
Calcium:172.84mg
17.28%
Vitamin E:2.25mg
14.98%
Zinc:2.07mg
13.81%
Copper:0.24mg
12.12%
Vitamin B12:0.44µg
7.39%
Vitamin D:0.21µg
1.42%
Source:My Recipes