Blackened Chicken Salad with Tomato Chutney

Gluten Free
Dairy Free
Low Fod Map
Health score
25%
Blackened Chicken Salad with Tomato Chutney
17 min.
4
324kcal

Suggestions

Ingredients

  • cup salad cucumber sliced ( 1 small)
  • 0.3 cup olive oil vinaigrette reduced-fat
  • 10 ounce romaine salad greens 
  • 16 ounce chicken breast halves boneless skinless
  • teaspoons blackened steak seasoning (such as Paul Prudhomme's)
  • cup tomato chutney 
  • cup bell pepper yellow chopped ( 1 small)

Equipment

  • frying pan

Directions

  1. Sprinkle chicken with blackened steak seasoning.
  2. Heat a large nonstick skillet over medium-high heat. Coat chicken with cooking spray; add to pan. Cook 6 minutes on each side or until done.
  3. Combine salad greens and next 3 ingredients; toss well. Spoon greens mixture onto each of 4 plates. Slice chicken diagonally into thin strips. Arrange chicken over salads. Spoon chutney over chicken.

Nutrition Facts

Calories324kcal
Protein31.94%
Fat58.88%
Carbs9.18%

Properties

Glycemic Index
13.25
Glycemic Load
0.45
Inflammation Score
-8
Nutrition Score
21.900434639143%

Flavonoids

Naringenin
0.25mg
Apigenin
0.02mg
Luteolin
0.4mg
Kaempferol
0.04mg
Myricetin
0.13mg
Quercetin
0.6mg

Nutrients percent of daily need

Calories:323.56kcal
16.18%
Fat:21.27g
32.72%
Saturated Fat:3.19g
19.96%
Carbohydrates:7.46g
2.49%
Net Carbohydrates:6.33g
2.3%
Sugar:1.47g
1.63%
Cholesterol:72.57mg
24.19%
Sodium:153.87mg
6.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.95g
51.91%
Vitamin C:92.44mg
112.05%
Vitamin B3:12.81mg
64.06%
Selenium:36.79µg
52.55%
Vitamin B6:1.03mg
51.43%
Phosphorus:292.35mg
29.23%
Vitamin A:1274.2IU
25.48%
Vitamin K:24.45µg
23.29%
Potassium:760.97mg
21.74%
Vitamin E:3.03mg
20.21%
Vitamin B5:1.88mg
18.77%
Manganese:0.3mg
15%
Folate:52.07µg
13.02%
Magnesium:52.08mg
13.02%
Vitamin B2:0.18mg
10.32%
Iron:1.66mg
9.25%
Vitamin B1:0.13mg
8.73%
Copper:0.16mg
8%
Zinc:1.02mg
6.81%
Fiber:1.13g
4.51%
Vitamin B12:0.23µg
3.78%
Calcium:37.5mg
3.75%
Source:My Recipes