Applebee’s Low-Fat Blackened Chicken Salad
A light yet satisfying salad featuring blackened chicken with bold flavors, served on a bed of crisp greens and topped with fresh veggies. Perfect for a healthy meal that doesn’t skimp on taste!
Equipment
- Grill pan or regular frying pan
- salad bowl
- Tongs
- Knife and cutting board
- Measuring spoons and cups
Ingredients
For the chicken:
- 2 boneless skinless chicken breasts
- 1 tablespoon blackened seasoning
- 1 teaspoon olive oil
For the salad:
- 4 cups mixed salad greens e.g., spinach, arugula, lettuce
- 1 medium tomato diced
- ½ cucumber sliced
- ¼ red onion thinly sliced
- 1 tablespoon balsamic vinaigrette optional for dressing
Instructions
- Preheat your grill pan or frying pan over medium-high heat.
- Rub the chicken breasts with blackened seasoning and drizzle with olive oil.
- Cook the chicken in the hot pan for about 4-5 minutes per side or until fully cooked and internal temperature reaches 165°F (75°C).
- Remove the chicken from the pan and let it rest for a few minutes before slicing it into strips.
- In a large salad bowl, combine the mixed greens, diced tomato, cucumber, and red onion.
- Add the sliced chicken on top of the salad.
- Drizzle with balsamic vinaigrette if desired and toss gently.
- Serve immediately.
Notes / Tips / Wine Advice:
Serving Tip:
Top with a sprinkle of fresh herbs like cilantro or parsley for added flavor. You can also serve with a side of whole wheat pita for extra crunch.
Wine Advice:
Pair with a light Chardonnay or a crisp Pinot Grigio to complement the fresh flavors of the salad and blackened chicken.
Nutritional Information
Calories: 250 kcal | Carbohydrates: 10 g | Protein: 30 g | Fat: 10 g | Fiber: 3 g | Sugar: 5 g | Salt: 0.5 g
