Applebee’s Low-FatBlackened Chicken Salad

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Ingredients

Dressing:

  • ¼ cup fat free mayonnaise
  • ¼ cup Grey Poupon Dijon mustard
  • ¼ cup honey
  • 1 tablespoon prepared mustard
  • 1 tablespoon white vinegar
  • ⅛ teaspoon paprika

Chicken Marinade:

  • 1 cup water
  • 3 tablespoons lime juice
  • 2 tablespoons soy sauce
  • ½ tablespoon Worcestershire

Cajun Spice Blend:

  • ½ tablespoon salt
  • 1 teaspoon sugar
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • 1 teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon cayenne pepper
  • ½ teaspoon white pepper
  • 2 boneless skinless chicken breast halves
  • 2 tablespoons light butter

Salad:

  • 8 cups chopped iceberg lettuce
  • ½ cup shredded red cabbage
  • ½ cup shredded carrot
  • ½ cup fat free shredded mozzarella cheese
  • ½ cup fat free shredded cheddar cheese
  • 1 large tomato diced
  • 1 hardboiled egg white diced

Instructions

  • 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.
  • Serves 2 as an entree.
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Course Salad