Applebee's Low-Fat Blackened Chicken Salad Recipe

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Applebee's Low-Fat Blackened Chicken Salad

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Ingredients:

Serving

2 boneless skinless chicken breast halves
2 tbsp light butter
1/4 cup fat-free mayonnaise
1/4 cup grey poupon dijon mustard
1/4 cup honey
1 tbsp prepared mustard
1 tbsp white vinegar
1/8 tsp paprika
1 cup water
3 tbsp lime juice
2 tbsp soy sauce
1/2 tbsp worcestershire sauce
1/2 tbsp salt
1 tsp sugar
1 tsp paprika
1 tsp onion powder
1 tsp black pepper
1/2 tsp garlic powder
1/2 tsp cayenne pepper
1/2 tsp white pepper
8 cups chopped iceberg lettuce
1/2 cup shredded red cabbage
1/2 cup shredded carrot
1/2 cup shredded fat free mozzarella cheese
1/2 cup shredded fat-free cheddar cheese
1 large tomato, diced
1 hardboiled egg white, diced

Directions:

Make salad dressing by mixing ingredients in a small bowl by hand. Store in a covered container in the fridge until salad is ready.
Combine water, lime juice, soy sauce, and Worcestershire in a medium bowl and stir.
Add the chicken to lime juice mixture. Cover bowl and keep in the fridge overnight or for at least a few hours.
Combine spices for the spice blend in a small bowl.
Sprinkle a teaspoon over one side of the chicken breasts, cover the entire surface with spice.
Melt butter in a hot pan.
Sear chicken breasts for 2-3 minutes.
While first side is cooking, sprinkle another teaspoon of spice blend over the top of each breast.
Flip over and sear for another 2-3 minutes. Surface of the chicken should be charred and black.
Finish chicken off on your grill or broiler by cooking both sides for 2-3 minutes or until done.
While chicken is cooking, prepare salads by putting lettuce into two large bowls.
Add cabbage and carrots.
Mix the cheeses together and top the salads with the cheeses and half of hard-boiled egg.
Sprinkle diced tomato on each salad.
Slice the chicken breasts into 1/2-inch slices.
Spread chicken over salad and serve with dressing on side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	809.47 Kcal (3389 kJ)
Calories from fat	199.94 Kcal
		% Daily Value*
Total Fat	22.22g	34%
Cholesterol	173.96mg	58%
Sodium	5987.92mg	249%
Potassium	1843.9mg	39%
Total Carbs	79.03g	26%
Sugars	56.91g	228%
Dietary Fiber	7.99g	32%
Protein	88.27g	177%
Vitamin C	40.2mg	67%
Vitamin A	0.4mg	12%
Iron	1.6mg	9%
Calcium	1101.7mg	110%

Amount Per 100 g
Calories	77.4 Kcal (324 kJ)
Calories from fat	19.12 Kcal
		% Daily Value*
Total Fat	2.12g	34%
Cholesterol	16.63mg	58%
Sodium	572.54mg	249%
Potassium	176.31mg	39%
Total Carbs	7.56g	26%
Sugars	5.44g	228%
Dietary Fiber	0.76g	32%
Protein	8.44g	177%
Vitamin C	3.8mg	67%
Iron	0.2mg	9%
Calcium	105.3mg	110%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

17.2

Points
22

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium,
High in Sugar

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