Copycat Applebees Low Fat Blackened Chicken Salad Recipes

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APPLEBEE'S LOW-FAT BLACKENED CHICKEN SALAD



Applebee's Low-Fat Blackened Chicken Salad image

Menu description: "our non-fat honey mustard dressing and nonfat cheddar/mozzarella blend give this blackened chicken salad the same great taste as our original and less then 5 grams of fat. Todd Wilbur- TSR

Provided by Michelle_My_Belle

Categories     Salad Dressings

Time 4h30m

Yield 2 serving(s)

Number Of Ingredients 27

2 boneless skinless chicken breast halves
2 tablespoons light butter
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
1 cup water
3 tablespoons lime juice
2 tablespoons soy sauce
1/2 tablespoon Worcestershire sauce
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
8 cups chopped iceberg lettuce
1/2 cup shredded red cabbage
1/2 cup shredded carrot
1/2 cup shredded fat free mozzarella cheese
1/2 cup shredded fat-free cheddar cheese
1 large tomatoes, diced
1 hardboiled egg white, diced

Steps:

  • Make salad dressing by mixing ingredients in a small bowl by hand. Store in a covered container in the fridge until salad is ready.
  • Combine water, lime juice, soy sauce, and Worcestershire in a medium bowl and stir.
  • Add the chicken to lime juice mixture. Cover bowl and keep in the fridge overnight or for at least a few hours.
  • Combine spices for the spice blend in a small bowl.
  • Sprinkle a teaspoon over one side of the chicken breasts, cover the entire surface with spice.
  • Melt butter in a hot pan.
  • sear chicken breasts for 2-3 minutes.
  • While first side is cooking, sprinkle another teaspoon of spice blend over the top of each breast.
  • Flip over and sear for another 2-3 minutes. Surface of the chicken should be charred and black.
  • Finish chicken off on your grill or broiler by cooking both sides for 2-3 minutes or until done.
  • While chicken is cooking, prepare salads by putting lettuce into two large bowls.
  • Add cabbage and carrots.
  • Mix the cheeses together and top the salads with the cheeses and half of hard-boiled egg.
  • Sprinkle diced tomato on each salad.
  • Slice the chicken breasts into 1/2-inch slices.
  • Spread chicken over salad and serve with dressing on side.

Nutrition Facts : Calories 538.4, Fat 12.5, SaturatedFat 5.8, Cholesterol 92.1, Sodium 3901.5, Carbohydrate 66.5, Fiber 8.7, Sugar 50.8, Protein 46.1

COPYCAT APPLEBEE'S LOW-FAT BLACKENED CHICKEN SALAD



Copycat Applebee's Low-Fat Blackened Chicken Salad image

Make and share this Copycat Applebee's Low-Fat Blackened Chicken Salad recipe from Food.com.

Provided by Sharon123

Categories     Chicken Breast

Time 30m

Yield 2 serving(s)

Number Of Ingredients 27

1/4 cup light mayonnaise (or try sour cream!)
1/4 cup Dijon mustard
1/4 cup honey
1 tablespoon mustard
1 tablespoon cider vinegar
1/4 teaspoon paprika
1 cup water
3 tablespoons lime juice
2 tablespoons soy sauce
1/2 tablespoon Worcestershire sauce
1/2 tablespoon salt
1 teaspoon sugar
1 teaspoon paprika
1 teaspoon onion powder
1 1/2 teaspoons black pepper
1/2 teaspoon garlic powder
1/4-1/2 teaspoon cayenne
2 boneless skinless chicken breast halves
2 tablespoons light butter
8 cups chopped iceberg lettuce (or blend of mixed lettuces)
1/2 cup shredded red cabbage
1/2 cup shredded carrot
1/2 cup black beans (optional)
1/2 cup shredded fat free mozzarella cheese
1/2 cup shredded fat-free cheddar cheese
1 large tomatoes, diced
1 hard boiled egg white, diced

Steps:

  • Dressing:.
  • Combine dressing ingredients in a small bowl.Mix well with spoon, and store in refrigerator until ready to use.
  • Marinade:.
  • Combine water, lime juice,soy sauce, and Worcestershire sauce in a medium bowl and stir. Add chicken breasts to the marinade and cover and keep in refrigerator several hours to overnight.
  • When chicken is marinated, heat an iron skillet(or frying pan) over medium heat. Now is the time to fire up the grill.
  • Combine Cajun spice ingredients in a small bowl. Sprinkle a teaspoon of the spice over one side of each of the chicken breasts. Make sure to cover the entire suface.
  • Melt the butter in the hot pan, then sear the spiced side of the chicken breasts for 2 to 3 minutes. Put 1 teaspoons of the spice on the chicken breast that is not covered. Turn the chicken over and sear that side for another 2 to 3 minutes. The surface of the chicken will be coated with a charred, black layer of flavor.
  • Finish the chicken off on the grill, grilling for 2 to 3 minutes on each side, or till cooked through.
  • While chicken is grilling, make the salad. Split the lettuce into two large bowls. Toss in the red cabbage and carrots, and beans if using. Mix the cheeses together and top the salad along with the diced egg white. Sprinkle each salad with diced tomato.
  • Slice the chicken breast in 1/2" long slices. Place the slices on top of the salad and serve with dressing on the side. Enjoy!
  • Recipe created by Todd Wilbur www.TopSecretRecipes.com.

Nutrition Facts : Calories 632.1, Fat 23.5, SaturatedFat 7.4, Cholesterol 106.5, Sodium 3977.1, Carbohydrate 66.5, Fiber 9.2, Sugar 50.7, Protein 44.9

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