Blackened Chicken Salad
Serve with crusty bread or low fat crackers.

Servings: 2 Large Salads

• 1 cup water
• 3 tablespoons lime juice
• 2 tablespoons low sodium soy sauce
• 1 1/2 teaspoons Worcestershire sauce
Spice Rub:
• 1 teaspoon sugar
• 1 teaspoon fresh ground black pepper
• 1 teaspoon paprika
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cayenne pepper
2 large boneless, skinless chicken breasts
• 8 cups torn lettuce leaves
• 1 tomato, diced
• 1 cup fat free shredded cheddar cheese
• 1/2 cup shredded red cabbage
• 1/2 cup shredded carrot

• Fat free Dijon or honey mustard dressing

You can use a purchased Cajun spice blend if you prefer.

In a bowl, combine marinade ingredients and add chicken breasts. Cover and marinade overnight or at least for 4 hours.

Generously spray a non stick skillet with olive oil cooking spray. Take marinated chicken breasts and place 1 teaspoon spice rub on one side and evenly distribute. Place spice side down in heated skillet and sear the chicken breasts for 2 to 3 minutes. Chicken will appear charred. Repeat on the other side of each chicken breast. Then turn heat to low and cover and cook slowly on each side for 2 to 3 more minutes each or until chicken is no longer pink on the inside.

Combine remaining salad ingredients. Slice chicken in strips and place over salad greens. Serve with Dijon or honey mustard salad dressing.

Per Serving: 432 Calories
4g Fat (7.9% calories from fat)
77g Protein
21g Carbohydrate
6g Dietary Fiber
147mg Cholesterol
270mg Sodium

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