Zesty Grilled Blackened Chicken Salad
Indulge in a healthier take on a classic favorite with this Zesty Grilled Blackened Chicken Salad. Featuring tender, blackened chicken breasts marinated in a zesty lime-soy sauce, this salad is a vibrant blend of fresh vegetables, flavorful cheeses, and a creamy dressing. Perfect for a light lunch or a satisfying dinner, this dish is both nutritious and delicious. Whether you’re enjoying it at home or sharing it with friends, this recipe replicates Applebee's low-fat favorite while keeping the flavors bold and exciting.
N/A
Servings
250
Calories
27
Ingredients
Ingredients
light mayonnaise
1/4 cup (or substitute with sour cream if desired)
Dijon mustard
1/4 cup
honey
1/4 cup
regular mustard
1 tablespoon
cider vinegar
1 tablespoon
paprika
1/4 teaspoon
water
1 cup
lime juice
3 tablespoons
soy sauce
2 tablespoons
Worcestershire sauce
1/2 tablespoon
salt
1/2 tablespoon
sugar
1 teaspoon
paprika
1 teaspoon
onion powder
1 teaspoon
black pepper
1 1/2 teaspoons
garlic powder
1/2 teaspoon
cayenne pepper
1/4-1/2 teaspoon (adjust to taste)
boneless skinless chicken breast halves
2 pieces
light butter
2 tablespoons
chopped iceberg lettuce
8 cups (or mixed lettuces)
shredded red cabbage
1/2 cup
shredded carrot
1/2 cup
black beans
1/2 cup (optional)
shredded fat free mozzarella cheese
1/2 cup
shredded fat-free cheddar cheese
1/2 cup
large tomato
1 piece (diced)
hard boiled egg white
1 piece (diced)
Instructions
1
Prepare the dressing by combining light mayonnaise, Dijon mustard, honey, regular mustard, cider vinegar, and paprika in a small bowl. Mix thoroughly and refrigerate until needed.
2
To create the marinade for the chicken, combine water, lime juice, soy sauce, and Worcestershire sauce in a medium bowl. Submerge the chicken breasts in the marinade, cover, and refrigerate for several hours or overnight for maximum flavor infusion.
3
Once marinated, heat an iron skillet or frying pan over medium heat. You can also fire up the grill at this point.
4
In a small bowl, mix together the spices: paprika, onion powder, black pepper, garlic powder, cayenne, salt, and sugar. Sprinkle an even coating of the spice mix over one side of each chicken breast.
5
Melt light butter in the hot skillet. Sear the seasoned side of the chicken for 2 to 3 minutes until a blackened crust forms. While it's cooking, season the other side with a teaspoon of the spice mix.
6
Flip the chicken and sear the other side for an additional 2 to 3 minutes. For best results, transfer the chicken to the grill and cook for another 2 to 3 minutes on each side until fully cooked through (internal temperature should reach 165°F).
7
While the chicken is grilling, prepare the salad. In two large bowls, divide the chopped iceberg lettuce. Add in the shredded red cabbage and carrots, and black beans if you choose.
8
Combine the shredded fat-free mozzarella and cheddar cheeses, and sprinkle them over the salads. Add the diced hard-boiled egg white and top with fresh diced tomatoes.
9
Once the chicken is done, slice it into ½-inch thick strips and arrange on top of the salads. Serve with the dressing on the side so everyone can add their desired amount. Enjoy your delicious, nutritious meal!
Nutrition Information
10
Fat
15
Carbs
22
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Zesty Grilled Blackened Chicken Salad?
It is a healthier copycat version of an Applebee's favorite, featuring blackened chicken breasts marinated in lime and soy sauce, served over a bed of fresh vegetables and cheeses.
How many calories are in one serving of this salad?
There are approximately 250 calories per serving.
What are the nutritional macros for this recipe?
The salad contains 10g of fat, 15g of carbohydrates, and 22g of protein.
Which restaurant is this recipe inspired by?
This recipe is a copycat version of Applebee's low-fat blackened chicken salad.
What ingredients are used to make the creamy dressing?
The dressing is made by combining light mayonnaise, Dijon mustard, honey, regular mustard, cider vinegar, and paprika.
Can I substitute the light mayonnaise in the dressing?
Yes, you can substitute the light mayonnaise with sour cream if you prefer.
What is in the chicken marinade?
The marinade consists of water, lime juice, soy sauce, and Worcestershire sauce.
How long should the chicken be marinated?
The chicken should be marinated for several hours or overnight for the best flavor infusion.
What spices are used for the blackened seasoning?
The spice mix contains paprika, onion powder, black pepper, garlic powder, cayenne, salt, and sugar.
How do you achieve the blackened effect on the chicken?
Melt light butter in a hot iron skillet and sear the seasoned chicken for 2 to 3 minutes until a blackened crust forms.
What is the recommended internal temperature for the cooked chicken?
The chicken should reach an internal temperature of 165°F to ensure it is fully cooked.
Can I use a grill for this recipe?
Yes, the recipe suggests transferring the chicken to the grill after searing in a skillet to finish cooking.
What type of lettuce is used in the salad base?
The recipe uses chopped iceberg lettuce, though mixed lettuces can also be used.
What other vegetables are included in the salad?
The salad includes shredded red cabbage, shredded carrots, and diced tomatoes.
Are there beans in this salad?
Yes, the recipe includes an option to add 1/2 cup of black beans.
What kind of cheese is used?
The salad uses a mix of fat-free shredded mozzarella and fat-free shredded cheddar cheese.
Does this recipe include eggs?
Yes, it uses one diced hard-boiled egg white.
How should the chicken be sliced for serving?
Once cooked, the chicken should be sliced into 1/2-inch thick strips.
How should the dressing be served?
The dressing is best served on the side so diners can add their desired amount.
What type of vinegar is required for the dressing?
The recipe specifically calls for cider vinegar.
How much honey is in the dressing?
The dressing requires 1/4 cup of honey.
Can I adjust the spiciness of the chicken?
Yes, you can adjust the amount of cayenne pepper (1/4 to 1/2 teaspoon) to suit your heat preference.
Is there sugar in the spice rub?
Yes, 1 teaspoon of sugar is included in the spice mix to help with the searing and flavor.
What is the total number of ingredients needed?
This recipe uses 27 different ingredients including the marinade and dressing components.
Is this a low-fat recipe?
Yes, it is designed as a low-fat meal using ingredients like light mayonnaise, light butter, and fat-free cheeses.
How much lime juice is used in the marinade?
The marinade requires 3 tablespoons of lime juice.
What kind of mustard is used?
The recipe uses a combination of both Dijon mustard and regular yellow mustard.
How much lettuce is needed for the salad base?
The recipe calls for 8 cups of chopped iceberg lettuce.
What is the preparation for the tomato?
One large tomato should be diced and sprinkled over the top of the salad.
Is this recipe considered easy to make?
Yes, it is tagged as an easy recipe suitable for a quick lunch or dinner.