Low-Fat Blackened Chicken Salad

Ingredients and Instructions

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

2 boneless, skinless chicken breast halves

2 tablespoons light butter

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

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. Finish the chicken off on your barbecue grill. Grill each breast

on both sides for 2-3 minutes, or until they are done.

7. 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.

8. 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.