Applebee's Low-Fat Blackened Chicken Salad
Ingredients:
- 2 boneless, skinless chicken breast halves
- 2 tablespoons light
butter
Dressing:
- 1/4 cup fat free mayonnaise
- 1/4 cup Grey Poupon Dijon mustard
- 1/4 cup honey
- 1 tablespoon
prepared mustard
- 1 tablespoon white vinegar
- 1/8 teaspoon paprika
Chicken Marinade:
- 1 cup water
- 3 tablespoons
lime juice
- 2 tablespoons soy sauce
- 1/2 tablespoon Worcestershire
Cajun Spice Blend:
- 1/2 tablespoon salt
- 1
teaspoon sugar
- 1 teaspoon paprika
- 1 teaspoon onion powder
- 1
teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon
cayenne pepper
- 1/2 teaspoon white pepper
Salad:
- 8 cups chopped iceberg lettuce
- 1/2 cup shredded red cabbage
- 1/2
cup shredded carrot
- 1/2 cup fat free shredded mozzarella cheese
- 1/2 cup fat free shredded cheddar cheese
- 1 large tomato, diced
- 1
hardboiled egg white, diced
Directions:
- Make dressing by combining ingredients in a small bowl. Mix well by
hand. Store in a covered container in the refrigerator until salad is
ready.
- Combine water, lime juice, soy sauce, and Worcestershire
in a medium bowl, and stir. Add the chicken breasts to the marinade,
cover bowl and keep in refrigerator for several hours. Overnight is even
better.
- When chicken is marinated, preheat a frying pan or
skillet (an iron skillet, if you’ve got it) over medium/high heat. Also,
preheat your barbecue grill to medium/high heat.
- Combine the
spices for the Cajun spice blend in a small bowl. Sprinkle a teaspoon of
the spice blend over one side of each of the chicken breasts.
- Cover the
entire surface of the chicken with spice.
- Melt the butter in the
hot pan, then sear the chicken breasts for 2-3 minutes on the side with
the spices. While first side cooks, sprinkle another teaspoon of spice
over the top of each chicken breast, coating that side as you did the
other.
- Flip the chicken over, and sear for another 2-3 minutes.
The surface of the chicken will be coated with a charred, black layer of
flavor. This is exactly what you are shooting for.
- Finish the
chicken off on your barbecue grill. Grill each breast on both sides for
2-3 minutes, or until they are done.
- While chicken is cooking
prepare the salads by splitting the lettuce into two large bowls. Toss
in the red cabbage and carrots.
- Mix the cheeses together, then
top the salad with the cheeses and hardboiled egg. Sprinkle the diced
tomato on each salad.
- Slice the chicken breast, across each
breast in 1/2-inch-thick slices. Spread the chicken over the top of the
salad and serve immediately with dressing on the side.
Recipe
Serves 2 as an entree.
This recipe is courtesy of Helen, and is
a close clone recipe.
Close Clone Recipes