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


Looking for a delicious and satisfying meal that aligns with your dietary preferences? This Blackened Chicken Salad with Tomato Chutney checks all the boxes! With just 17 minutes of prep time, it’s the perfect dish for a quick lunch or a hearty dinner that won’t weigh you down. The combination of tender, blackened chicken and fresh salad greens creates a delightful medley of flavors and textures that will tantalize your taste buds.

What makes this recipe even more appealing is its adaptability to various dietary needs. It’s gluten-free, dairy-free, and low FODMAP, making it an excellent choice for anyone with specific food sensitivities. The blackened steak seasoning gives a smoky, rich flavor to the chicken, which pairs beautifully with the sweet and tangy tomato chutney. Add in the crunch of fresh salad cucumber and vibrant bell peppers, and you have a meal that’s not only healthy but also incredibly satisfying.

This salad is not just a feast for your taste buds; it also provides a great balance of protein, healthy fats, and just the right amount of carbs. Perfect for those watching their caloric intake while still wanting to enjoy a scrumptious meal. So gather your ingredients, fire up the skillet, and get ready to whip up a dish that is as visually appealing as it is delicious!

Ingredients

  • cup cucumber sliced ( 1 small)
  • 0.3 cup olive oil reduced-fat
  • 10 ounce the salad 
  • 16 ounce chicken breast halves boneless skinless
  • teaspoons steak seasoning (such as Paul Prudhomme's)
  • cup tomatoes 
  • 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