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Blackened Chicken Salad Recipe

Blackened Chicken Salad Recipe

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Ingredients

Count

Nutrition

139

Calories

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Ingredients:

Serving

3 cups chopped tomato
3/4 cup diced yellow bell pepper
1/4 cup finely chopped red onion
1 tbsp sugar
3 tbsp cider vinegar
1/4 tsp salt
1/8 tsp pepper
1/4 cup lemon juice
1/4 cup dijon mustard
3 tbsp water
1 tbsp honey
4 (4-oz) skinned, boned chicken breast halves
3 tbsp spicy seasoning
vegetable cooking spray
1 lb sugar snap peas, trimmed
8 cups torn romaine lettuce
flat-leaf parsley sprigs (optional)

Directions:

Combine the first 7 ingredients in a bowl, and toss well. Cover and chill.
Combine lemon juice, mustard, water, and honey in a large bowl; stir well with a wire whisk. Cover and chill.
Rub chicken with Spicy Seasoning. Coat a large heavy skillet with cooking spray, and place over medium-high heat until hot. Add chicken, and cook 7 minutes on each side or until chicken is done. Remove chicken from skillet, and let cool. Cut chicken across grain into thin slices, and set aside.
Steam snap peas, covered, for 2 minutes. Rinse under cold water, and drain. Add snap peas and lettuce to the lemon juice mixture, and toss well. Divide the lettuce mixture evenly among 4 large salad bowls; top each serving with 1 cup of the tomato mixture and 1 sliced chicken breast half. Garnish with parsley sprigs, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	138.56 Kcal (580 kJ)
Calories from fat	28.12 Kcal
		% Daily Value*
Total Fat	3.12g	5%
Cholesterol	16.25mg	5%
Sodium	372.79mg	16%
Potassium	516.83mg	11%
Total Carbs	19.79g	7%
Sugars	14.93g	60%
Dietary Fiber	3.61g	14%
Protein	8.21g	16%
Vitamin C	89.7mg	150%
Vitamin A	2mg	67%
Iron	120.8mg	671%
Calcium	49.4mg	5%

Amount Per 100 g
Calories	35.37 Kcal (148 kJ)
Calories from fat	7.18 Kcal
		% Daily Value*
Total Fat	0.8g	5%
Cholesterol	4.15mg	5%
Sodium	95.15mg	16%
Potassium	131.92mg	11%
Total Carbs	5.05g	7%
Sugars	3.81g	60%
Dietary Fiber	0.92g	14%
Protein	2.1g	16%
Vitamin C	22.9mg	150%
Vitamin A	0.5mg	67%
Iron	30.8mg	671%
Calcium	12.6mg	5%

* 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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