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Low Fat Blackened Chicken Salad (high fiber)
3 cups chopped tomato
3/4 cup red or yellow bell pepper, diced
1/4 cup red onion, finely chopped
1 tablespoon sugar
3 tablespoons cider vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup lemon juice
1/4 cup Dijon mustard
3 tablespoons water
1 tablespoon honey
1 pound boneless skinless chicken breast
3 tablespoons cajun seasoning
1 pound sugar snap pea
8 cups romaine lettuce
Combine first 7 ingredients. Cover and chill. Combine, lemon juice, mustard, water and honey in bowl. Cover and chill. Rub chicken with spicy seasoning Coat large heavy skillet with cooking spray. Heat over medium-high high until hot. Add chicken and cook 7 minutes on each side until done. Cut across grain into thin slices. Steam snap peas until al dente. Remove and cool under cold water. Place dressing ingredients in a large bowl Toss with snap peas and lettuce. Divide between plates Top with cooked chicken and tomato salad mixture.
Makes 4 servings.
Calories.....351....Fat....9 g.....Carbs.....32 g.....Sodium....618 mg....Fiber...5 g.
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
