Chicken,  Healthy,  Spicy,  Vegetables

Blackened Chicken Salad

March 4, 2011 /

Happy Friday!

Lots going on today!! First order of business…I finally got myself a Facebook Page for my blog, visit it here. Please drop me a line and say hello! I always love hearing from you all!

Second order of business…today I decided to join a team that is going to the Susan G. Komen 3-day for the Cure walk. It is a great organization that is designed to help raise money for the fight against Breast Cancer. I need to raise $2,300 to be able to walk in it this(60 miles!!). It is in July and located in Boston, so if any of you want to donate please visit the site —->Help Pink Revolution Walk! You can make any kind of donation that you can. There are set amounts or you could donate $4 if you wanted. Anything you can donate would be so much appreciated! I am sure this won’t be the last time that you hear me talking about this, but I am really excited about it! I feel like it will be a great experience and such a good cause to raise money for 🙂

Now onto the food, I have always been a fan of Cajun spices and I wanted to use it in a different way but I wanted it to be healthy too…I came up with the blackened chicken salad. Lots of flavor and so simple to make and good for you too!

Ingredients for Blackened Chicken Rub:

  • 2 1/2 tablespoons paprika
  • 2 tablespoons garlic powder
  • 1 tablespoon salt
  • 1 tablespoon onion powder
  • 1 tablespoon dried thyme
  • 1 tablespoon ground red pepper
  • 1 tablespoon black pepper

This yields about 2/3 cup (serving size is 1 teaspoon). Combine all the ingredients and store in an airtight container. I really enjoy doing this mixing of the spices before hand because then I can have the spices all ready for me right when I need them.

Ingredients for Blackened Chicken Salad:

  • 1 1/2 cups chopped tomato
  • 1/2  cup diced yellow or green bell peppers
  • 1/4 cup chopped red onion
  • 1 1/2 tablespoons cider vinegar
  • 1/2 tablespoon of sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup lemon juice
  • 1/4 cup Dijon Mustard
  • 1 1/2 tablespoons water
  • 1/2 tablespoon of honey
  • 2 (4-ounce) skinned, boned chicken breast halves
  • Cooking spray
  • 1 1/2 tablespoons Spicy seasoning (see above)

Combine first 7 ingredients in a bowl, cover and chill.

Combine lemon juice, mustard, water, and honey, cover and chill.

Rub chicken evenly with spicy seasoning. Coat a very large heavy skillet with cooking spray, place over medium-high heat until hot. Add chicken, and cook 7 minutes on each side or until the chicken is done. Remove the chicken from the pan and place to the side. Let cool and then slice into thin slices.

Combine lettuce in a large bowl with lemon juice mixture and toss to coat. Place the tomato mixture on top of the lettuce and then the chicken on top of that.

Add some shaved Parmesan if you like for some extra taste.


Nutritional Facts: 295 Calories, 5.3g Fat, 32.2g Protein, 30.4g Carbs

 

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26 Comments

  • Sandra@Sandra's Easy Cooking

    March 4, 2011 at 10:48 am

    mmm Your salad looks so delicious!!! I need it today for lunch:) Second I saw your fb page, so happy that to join with your blog! and last that is one amazing organization…I am always for raising money for such a cause. Last month I donated @ Vanderbilt where my hubby works. Really awesome of you..I will RT this post!

    • RavieNomNoms

      March 4, 2011 at 10:51 am

      Thank you so much Sandra! That is so very nice of you! Thank you for the compliments on the salad, it is definitely a good thing to have for lunch. Nice and light and FULL of flavor!

  • Susi

    March 4, 2011 at 11:03 am

    I like a good blackened chicken and I bet it was wonderful in this colorful salad! Hope you have a wonderful weekend :o)

  • Lin Ann

    March 4, 2011 at 12:50 pm

    Terrific salad! Good luck with your walk. That is a great cause. We are very active with the NephCure Foundation because of my daughter’s kidney disease. It always feels so good to participate in these fundraising events, everyone is supportive and new friendships are made. I’ll head over and make a donation. (It’ll be under Linda McDermott.)

  • Becky

    March 4, 2011 at 3:39 pm

    I love salads for lunch and dinner, especially in the warmer weather. We’re not there yet in Chicago, but right now it’s 51, so I’ll take it.

    I am a Team Captain for The Relay for Life, American Cancer Society, so I all about fund raising and support, too.
    My Relay is June 24th.

  • Chef Dennis

    March 5, 2011 at 10:10 pm

    now that is a great salad, the cool of the lettuce amd dressing against the heat of the blackened chicken…a perfect combination!
    Good luck with your walk, it is such a great cause, they really do it big time in Philly, so many people I know have participated in this walk. Lets hope for a cure soon!
    Cheers
    Dennis

    • RavieNomNoms

      March 6, 2011 at 12:28 pm

      It was quite a good salad…the heat of the chicken and the cool of the lettuce really did compliment each other quite well. Thank you so much for the kind words! They do this walk all over the U.S. I am very glad that one is in Boston so that I can do it!

    • RavieNomNoms

      March 6, 2011 at 12:29 pm

      Thank you Ang! My guy really enjoyed it! It had just enough kick in it to make him think he wasn’t eating something that was “too” good for him, even though it was 😉

  • Dionne Baldwin

    March 6, 2011 at 3:02 pm

    I have never ever had blackened chicken before but this is making my mouth water. I can imagine all the flavors mingling with the salad and tasting so good together…why can’t we be neighbors??? Congrats on joining the walk for the Cure!

    • RavieNomNoms

      March 7, 2011 at 12:26 pm

      I really try to add salads into my diet as much as I can, it can be hard sometimes when there are so many great things out there haha. You are welcome Kita!

  • Kim- Liv Life

    March 6, 2011 at 11:22 pm

    Yay!!! I love FB pages, they help me keep up with people.
    Congratulations on signing up for the walk, a wonderful cause and one close to my heart. I’m proud of you!
    And then there is the salad… WOW! I had one similar to this when I lived in Louisville and I ordered it every time I went to the restaurant, never really was able to recreate it though. This really looks close!!