Grilled Cajun Chicken Salad

Grilled Cajun Chicken Salad

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From: Diabetic Living Magazine

A spicy rub on the chicken adds a robust complement to the cool salad greens in this low-calorie main dish.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Dressing
  • ¼ cup cider vinegar
  • 3 tablespoons salad oil
  • 1 tablespoon water
  • 2 teaspoons sugar
  • 2 teaspoons snipped fresh thyme or ½ teaspoon dried thyme, crushed
  • 1¼ teaspoons onion powder
  • ½ teaspoon cayenne pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon dry mustard
  • Chicken Salad
  • 1 tablespoon salad oil
  • ½ teaspoon black pepper
  • ¼ teaspoon salt
  • 4 skinless, boneless chicken breast halves (1 to 1- ½ pounds total)
  • 6 cups torn mixed salad greens
  • 1 medium carrot, shredded
  • 1 small red sweet pepper, cut into bite-size strips
  • 1 green onion, sliced

Preparation

  • Prep

  • Ready In

  1. To prepare the dressing: In a screw-top jar combine cider vinegar, 3 tablespoons of the salad oil, the water, sugar, thyme, ¼ teaspoon of the onion powder, ¼ teaspoon of the cayenne pepper, the garlic powder, and the mustard. Cover and shake well. Chill until serving time.
  2. To prepare the salad: In a small bowl combine remaining 1 tablespoon salad oil, remaining 1 teaspoon onion powder, remaining ¼ teaspoon cayenne pepper, the black pepper, and salt. Brush all of the oil mixture on the chicken.
  3. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170°F), turning once halfway through grilling time.
  4. To serve, in a large serving bowl combine salad greens, carrot, red sweet pepper, and green onion. Cut chicken into bite-size pieces. Add chicken and dressing to salad. Toss to coat.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 190 calories; 10 g fat(2 g sat); 2 g fiber; 6 g carbohydrates; 19 g protein; 11 mcg folate; 44 mg cholesterol; 4 g sugars; 2,424 IU vitamin A; 41 mg vitamin C; 40 mg calcium; 1 mg iron; 152 mg sodium; 379 mg potassium
  • Nutrition Bonus: Vitamin C (68% daily value), Vitamin A (48% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2½ lean protein, 1½ fat, 1 vegetable

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