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| Applebee's Low-Fat Blackened Chicken Salad | By Todd Wilbur
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| Recipe Type: Salad |
| Calories: 538 |
| Cook Time: 4 hours |
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Recipe Rating: 4.9 (13 reviews)
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Menu Description: "Our non-fat Honey Mustard dressing and non-fat Cheddar/Mozzarella blend give this Blackened Chicken Salad the same great taste as our original with 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?
Nutrition facts
Serving size - 1 salad
Total serving - 2
Calories per serving - 420
Fat per serving - 7 g
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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
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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.
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Glenda
Submitted on 08/01/08 |
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| This is the best! I could not believe how good this was and exactly like the restaraunt version! |
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Bob Dean
Submitted on 07/09/08 |
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| In a word... simply brillant! OK, two words! Great recipe, thanks! |
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Lisa Lopez
Submitted on 06/09/08 |
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| I made this for dinner today. It was great! It was satisfying and filling. Can't wait to try the other recipes. Thanks!!!! |
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miss sue
Submitted on 11/09/07 |
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| Thank you thank you thank you...I really enjoyed this as much as the "original" |
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Linda
Submitted on 09/24/07 |
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| We love spicy foods and this chicken is the best. I found that marinating overnight "cooks" the chicken too much, because of the lime. Four hours is perfect. |
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Patsy Yarbrough
Submitted on 05/08/07 |
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| I love this recipe. The only way I change it is I put more onion powder and less garlic. YUMMY |
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Nicole
Submitted on 01/10/07 |
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| I think this recipe is awesome!!!! I love eating it at Applebee's and now I love eating it at home :) |
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Patty Young
Submitted on 04/12/06 |
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| With everyone watching calories, this is the best recipe for dinner with friends. When I don't have time, I just use dressing I have on hand rather then make my own. Thanks for making this best kept secret available to us! |
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Mindy
Submitted on 01/31/06 |
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| I was pleasantly surprised with how delicious this recipe was. I did have to make a special trip to the store for some of the more random ingredients, but it was well worth it. I used my George Foreman, instead of grilling on the barbeque, and the chicken turned out fine. I highly recommend this meal to anyone! |
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fern
Submitted on 11/29/05 |
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| This is so awesomely good. The only change I made was in the dressing. I'm not a huge fan of mayo so I used only sourcream and the dressing was better the second time I made it, lighter tasting and less calories! |
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J. Le Noir
Submitted on 10/11/05 |
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| This is a very good recipe which I have made numerous times. I like the chicken marinade as well as the Cajun Spice blend. I usually triple the spice and dressing blend. The spice blend so I have extra on hand, and the dressing blend so there is enough for our family of four. You can make the salad as suggested or make one of your own (we make our own). I find that the grilling part takes longer than recommended. Ensure you have a good exhaust fan when blackening on the stove as it will smoke a lot. Delicious! |
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Kristy Miotk
Submitted on 07/21/05 |
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| This recipe was great. The chicken had so much flavor!! I made the olive garden fettucini alfredo recipe and put this chicken on top. MMMM!!!! |
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Amy
Submitted on 07/20/05 |
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| Absolutely delicious!! |
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