Blackened Chicken Salad with Tomato Chutney

Blackened Chicken Salad with Tomato Chutney Recipe
Photo: Oxmoor House
Instead of heading out to dinner, make a restaurant-worthy main dish salad at home. Store-bought tomato chutney and olive oil vinaigrette combine to make a tangy dressing that perfectly complements the blackened steak seasoning on the chicken. Save leftover chicken for easy grab-and-go sandwiches later in the week.

Yield:

4 servings (serving size: 2 cups greens, 3 ounces chicken, and 1/4 cup chutney)

Recipe from

Oxmoor House

Recipe Time

Prep: 5 Minutes
Cook: 12 Minutes

Nutritional Information

Calories 247
Caloriesfromfat 21 %
Fat 5.8 g
Satfat 0.8 g
Monofat 0.4 g
Polyfat 0.5 g
Protein 28.8 g
Carbohydrate 21.4 g
Fiber 4.3 g
Cholesterol 66 mg
Iron 2.3 mg
Sodium 553 mg
Calcium 78 mg

Ingredients

4 (4-ounce) skinless, boneless chicken breast halves
2 teaspoons blackened steak seasoning (such as Paul Prudhomme's)
Cooking spray
1 (10-ounce) package romaine salad greens
1 cup sliced salad cucumber (about 1 small)
1 cup chopped yellow bell pepper (about 1 small)
1/3 cup reduced-fat olive oil vinaigrette

Preparation

Sprinkle chicken with blackened steak seasoning. 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.

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.

Note:

Cooking Light Superfast Suppers

January 2003
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