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Copycat Applebee's Low-Fat Blackened Chicken Salad Recipe

Copycat Applebee's Low-Fat Blackened Chicken Salad Recipe

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Copycat Applebee's Low-Fat Blackened Chicken Salad

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Ingredients:

Serving

1/4 cup light mayonnaise (or try sour cream!)
1/4 cup dijon mustard
1/4 cup honey
1 tbsp mustard
1 tbsp cider vinegar
1/4 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 1/2 tsp black pepper
1/2 tsp garlic powder
1/4-1/2 tsp cayenne
2 boneless skinless chicken breast halves
2 tbsp light butter
8 cups chopped iceberg lettuce (or blend of mixed lettuces)
1/2 cup shredded red cabbage
1/2 cup shredded carrot
1/2 cup black beans (optional)
1/2 cup shredded fat free mozzarella cheese
1/2 cup shredded fat-free cheddar cheese
1 large tomato, diced
1 hard boiled egg white, diced

Directions:

Dressing:.
Combine dressing ingredients in a small bowl.Mix well with spoon, and store in refrigerator until ready to use.
Marinade:.
Combine water, lime juice,soy sauce, and Worcestershire sauce in a medium bowl and stir. Add chicken breasts to the marinade and cover and keep in refrigerator several hours to overnight.
When chicken is marinated, heat an iron skillet(or frying pan) over medium heat. Now is the time to fire up the grill.
Combine Cajun spice ingredients in a small bowl. Sprinkle a teaspoon of the spice over one side of each of the chicken breasts. Make sure to cover the entire suface.
Melt the butter in the hot pan, then sear the spiced side of the chicken breasts for 2 to 3 minutes. Put 1 teaspoons of the spice on the chicken breast that is not covered. Turn the chicken over and sear that side for another 2 to 3 minutes. The surface of the chicken will be coated with a charred, black layer of flavor.
Finish the chicken off on the grill, grilling for 2 to 3 minutes on each side, or till cooked through.
While chicken is grilling, make the salad. Split the lettuce into two large bowls. Toss in the red cabbage and carrots, and beans if using. Mix the cheeses together and top the salad along with the diced egg white. Sprinkle each salad with diced tomato.
Slice the chicken breast in 1/2 long slices. Place the slices on top of the salad and serve with dressing on the side. Enjoy!
Recipe created by Todd Wilbur .

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1006.59 Kcal (4214 kJ)
Calories from fat	218.69 Kcal
		% Daily Value*
Total Fat	24.3g	37%
Cholesterol	175.87mg	59%
Sodium	5639.77mg	235%
Potassium	2690.58mg	57%
Total Carbs	104.84g	35%
Sugars	57.39g	230%
Dietary Fiber	16.66g	67%
Protein	100.79g	202%
Vitamin C	42.5mg	71%
Vitamin A	0.4mg	12%
Iron	4.7mg	26%
Calcium	1190.3mg	119%

Amount Per 100 g
Calories	87.23 Kcal (365 kJ)
Calories from fat	18.95 Kcal
		% Daily Value*
Total Fat	2.11g	37%
Cholesterol	15.24mg	59%
Sodium	488.76mg	235%
Potassium	233.17mg	57%
Total Carbs	9.09g	35%
Sugars	4.97g	230%
Dietary Fiber	1.44g	67%
Protein	8.73g	202%
Vitamin C	3.7mg	71%
Iron	0.4mg	26%
Calcium	103.2mg	119%

* 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

21.4

Points
26

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium,
High in Sugar

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