If you're looking for a delicious and healthy lunch option, look no further than blackened chicken salad. With just 430 calories per serving (4 oz), this salad is packed with flavor and good-for-you ingredients.
This salad is made with a mix of fresh greens, juicy cherry tomatoes, crunchy cucumbers, and spicy blackened chicken. The dressing is a light vinaigrette that brings all the flavors together. With this salad, you won't have to sacrifice taste for health!
In this article, we'll explore everything you need to know about making blackened chicken salad, including the ingredients list, preparation method, nutritional facts, health benefits, variations, serving suggestions, storage instructions, and meal planning options.
Serving size and calories
One serving of blackened chicken salad is 4 oz, which contains 430 calories. This is a perfect portion size for a light yet satisfying lunch.
Ingredients list
To make blackened chicken salad, you will need: - 4 oz boneless, skinless chicken breast
- 1 tsp blackening seasoning
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, sliced
- 2 tbsp vinaigrette dressing
Preparation method
1. Preheat a non-stick skillet over medium-high heat. 2. Season the chicken breast with blackening seasoning on both sides. 3. Cook the chicken breast for 5-6 minutes per side or until cooked through. Let it rest for a few minutes before slicing into thin strips.
Nutritional facts
One serving of blackened chicken salad contains the following nutritional values: - calories: 430
- Protein: 33g
- Carbohydrates: 18g
- Fiber: 4g
- Sugar: 7g
- Total fat: 25g
- Saturated fat: 4g
- Cholesterol: 85mg
- Sodium: 940mg This salad is high in protein and fiber, making it a filling and nutritious meal option.
Health benefits
Blackened chicken salad is a healthy meal option for several reasons: - Chicken is a lean source of protein that helps build and repair muscles. - The mixed greens and vegetables provide essential vitamins, minerals, and fiber for overall health and wellness.
Variations
Blackened chicken salad is a versatile recipe that can be customized to your liking. Here are some variation ideas: - Swap the chicken breast for shrimp or tofu for a vegetarian option. - Add sliced avocado or crumbled feta cheese for extra flavor and nutrition.
Serving suggestions
Blackened chicken salad is a delicious and filling meal on its own, but here are some serving suggestions to mix it up: - Serve on a bed of quinoa or brown rice for a heartier meal. - Top with crunchy croutons or roasted nuts for added texture.
Storage instructions
Blackened chicken salad can be stored in the refrigerator for up to 3 days. - Store the chicken and vegetables separately from the dressing to prevent sogginess.
Meal planning options
Blackened chicken salad is a great meal-prep option for busy weekdays. Here are some meal planning tips: - Cook the chicken ahead of time and store in the refrigerator. - Prep the vegetables and store in an airtight container in the refrigerator. Assemble the salad right before serving.
Customer reviews
Here are some reviews from satisfied customers who have tried this recipe: 1. 'This salad exceeded my expectations! The blackened chicken was so flavorful, and the veggies were crisp and fresh.' - Sarah 2. 'I love this salad! It's healthy, filling, and easy to make.' - John
Eating healthy doesn't have to be bland or boring. Blackened chicken salad is proof that you can have a nutritious and delicious meal that satisfies your taste buds as well as your body.
5 FAQ About Blackened Chicken Salad
1. What is blackened chicken?
Blackened chicken is a Cajun-style preparation of chicken where it is coated in a mixture of spicy herbs and seasoning and then seared in a hot skillet. This technique gives the chicken a crusty, charred exterior and a moist and flavorful interior.
2. Is the blackened chicken salad healthy?
The blackened chicken salad can be a healthy meal option depending on the ingredients used. Chicken is a good source of lean protein while the salad greens and vegetables provide essential nutrients. However, the blackening seasoning may contain sodium and other spices that can add to the calorie count.
3. How many calories are in a serving of blackened chicken salad?
A serving of blackened chicken salad containing four ounces of chicken has 430 calories on average. The overall calorie count may vary depending on the type and amount of dressing and toppings used.
4. What are some good toppings for blackened chicken salad?
Some popular toppings for blackened chicken salad include avocado, tomatoes, cucumber, red onions, croutons, shredded cheese, and hard-boiled eggs. Fruits such as strawberries or mango also provide a sweet and tangy flavor to the salad.
5. Can I make blackened chicken salad at home?
Yes, making blackened chicken salad at home is easy as long as you have the blackening seasoning that gives the chicken a spicy kick. Simply coat the chicken breasts in the seasoning and then grill, bake or pan-sear them until done. Then, toss the cooked chicken with your favorite greens and toppings to create a delicious and healthy salad.