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Top Secret
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version of
Applebee's Low-Fat
Blackened Chicken Salad
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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 that tastes
just as good, yet has not a single gram of fat. Combine
that with fresh lettuce, shredded carrot, a little egg
white, non-fat shredded cheese, and a delicious Cajun
spice blend which generously coats chicken seared in
light butter then grilled, and you have a majorly
munchable salad which is incredibly easy on the
waistline. Who says you need gobs of fat to create a
tasty meal?
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.
(http://www.topsecretrecipes.com) Serves 2 as an entree.
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