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Ингредиенты
- 1/4 c. fat free mayonnaise
- 1/4 c. Grey Poupon Dijon mustard
- 1/4 c. honey
- 1 Tbsp. prepared mustard
- 1 Tbsp. white vinegar
- 1/8 tsp paprika
- 1 c. water
- 3 Tbsp. lime juice
- 2 Tbsp. soy sauce
- 1/2 Tbsp. Worcestershire
- 1/2 Tbsp. salt
- 1 tsp sugar
- 1 tsp paprika
- 1 tsp onion pwdr
- 1 tsp black pepper
- 1/2 tsp garlic pwdr
- 1/2 tsp cayenne pepper
- 1/2 tsp white pepper
- 2 x boneless, skinless chicken breast halves
- 2 Tbsp. light butter
- 8 c. minced iceberg lettuce
- 1/2 c. shredded red cabbage
- 1/2 c. shredded carrot
- 1/2 c. fat free shredded mozzarella cheese
- 1/2 c. fat free shredded cheddar cheese
- 1 lrg tomato, diced
- 1 x hardboiled egg white, diced
Инструкции
- Make dressing by combining ingredients in a small bowl. Mix well by hand.
- Store in a covered container in the refrigerator till salad is ready.
- Combine water, lime juice, soy sauce, and Worcestershire in a medium bowl, and stir. Add in the chicken breasts to the marinade, cover bowl and keep in refrigerator for several hrs. Overnight is even better. When chicken is marinated, preheat a frying pan or possibly 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 tsp. of the spice blend over one side of each of the chicken breasts. Cover the entire surface of the chicken with spice. Heat the butter in the warm pan, then sear the chicken breasts for 2-3 min on the side with the spices. While first side cooks, sprinkle another tsp. of spice over the top of each chicken breast, coating which side as you did the other. Flip the chicken over, and sear for another 2-3 min. 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 min, or possibly till 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.
- Menu Description: "Our non-fat Honey Mustard dressing & non-fat Cheddar/Mozzarella blend give this Blackened Chicken Salad the same great taste as our original & less than 5 grams of fat."
- Applebee's original Blackened Chicken Salad quickly became a favorite, encouraging this popular full-service chain to create a low-fat version of the delish dish. While most of the fat in the original comes from the tasty honey mustard dressing, this version creates a dressing which tastes just as good, yet has not a single gram of fat. Combine which with fresh lettuce, shredded carrot, a little egg white, non-fat shredded cheese, and a delicious Cajun spice blend that generously coats chicken seared in light butter then grilled, and you have a majorly munchable salad that is incredibly easy on the waistline. Who says you need gobs of fat to create a tasty meal
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 812g | |
| Recipe makes 2 servings | |
| Calories 842 | |
| Calories from Fat 480 | 57% |
| Total Fat 54.43g | 68% |
| Saturated Fat 20.95g | 84% |
| Trans Fat 0.02g | |
| Cholesterol 107mg | 36% |
| Sodium 3800mg | 158% |
| Potassium 1133mg | 32% |
| Total Carbs 63.03g | 17% |
| Dietary Fiber 8.1g | 27% |
| Sugars 48.92g | 33% |
| Protein 33.52g | 54% |
