Tropical Blackened Chicken Salad

Gluten Free
Dairy Free
Health score
12%
Tropical Blackened Chicken Salad
25 min.
4
230kcal

Suggestions


Are you ready to take your taste buds on a tropical adventure? Our Tropical Blackened Chicken Salad is the perfect dish to brighten up your lunch or dinner table. This vibrant salad combines the bold flavors of blackened chicken with the sweetness of fresh mango and the crunch of colorful bell peppers, creating a delightful medley that is both satisfying and refreshing.

Not only is this salad a feast for the eyes, but it’s also a healthy choice, clocking in at just 230 calories per serving. With its gluten-free and dairy-free features, it caters to a variety of dietary preferences, making it an ideal option for gatherings or meal prep. The blackened seasoning adds a smoky kick to the tender chicken, while the raspberry vinaigrette ties everything together with a tangy sweetness that perfectly complements the tropical ingredients.

In just 25 minutes, you can whip up this delicious main course that serves four, making it a fantastic choice for family dinners or a quick meal after a busy day. So, gather your ingredients and get ready to enjoy a burst of flavors that will transport you straight to a sunny paradise. Your taste buds will thank you!

Ingredients

  • lb chicken breast boneless skinless cut into 1/2-inch strips
  • tablespoons blackened seasoning 
  • tablespoon vegetable oil 
  • oz the salad mixed (4 cups)
  • cup mangos diced pitted peeled
  • 0.5 cup bell pepper red chopped
  • 0.7 cup raspberry vinaigrette 

Equipment

  • bowl
  • frying pan
  • paper towels
  • ziploc bags

Directions

  1. Place chicken in heavy-duty resealable food-storage plastic bag.
  2. Sprinkle seasoning blend over chicken; seal bag and shake until chicken is evenly coated.
  3. In 10-inch nonstick skillet, heat oil over medium-high heat.
  4. Add chicken; cook 7 to 10 minutes, stirring frequently, until no longer pink in center.
  5. Remove chicken from skillet; drain on paper towels.
  6. In large bowl, toss salad greens, mango, onion and bell pepper; divide among 4 plates. Top with chicken.
  7. Drizzle with vinaigrette.

Nutrition Facts

Calories230kcal
Protein44.21%
Fat26.12%
Carbs29.67%

Properties

Glycemic Index
20.94
Glycemic Load
3.09
Inflammation Score
-8
Nutrition Score
17.292608525442%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Luteolin
0.12mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:230.47kcal
11.52%
Fat:6.57g
10.11%
Saturated Fat:1.21g
7.59%
Carbohydrates:16.81g
5.6%
Net Carbohydrates:15.76g
5.73%
Sugar:14.79g
16.44%
Cholesterol:72.57mg
24.19%
Sodium:1021.31mg
44.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.04g
50.08%
Vitamin B3:12.48mg
62.4%
Vitamin C:48.44mg
58.71%
Selenium:36.7µg
52.42%
Vitamin B6:0.98mg
49.05%
Vitamin A:1466.06IU
29.32%
Phosphorus:262.57mg
26.26%
Vitamin B5:1.8mg
17.99%
Potassium:589.12mg
16.83%
Folate:43.95µg
10.99%
Magnesium:39.74mg
9.94%
Vitamin B2:0.16mg
9.57%
Vitamin K:9.12µg
8.69%
Vitamin E:1.16mg
7.73%
Vitamin B1:0.1mg
6.99%
Manganese:0.12mg
5.8%
Zinc:0.82mg
5.44%
Copper:0.1mg
4.86%
Iron:0.79mg
4.39%
Fiber:1.05g
4.2%
Vitamin B12:0.23µg
3.78%
Calcium:16.12mg
1.61%