Ingredientes para Applebee's Low Fat Blackened Chicken Salad
- 2 boneless, skinless chicken breasts (about 1.5 lbs total)
- Light Butter
- Fat Free Mayonnaise
- 1 tablespoon Dijon mustard
- 2 tablespoons honey
- Prepared Mustard
- White Vinegar
- 1 tablespoon paprika
- 1/4 cup water
- 2 tablespoons lime juice
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon Worcestershire sauce
- salt to taste
- Sugar
- 2 teaspoons onion powder
- 1/2 teaspoon black pepper, plus more to taste
- 1 teaspoon garlic powder
- 1 teaspoon cayenne pepper (or less, to taste)
- White Pepper
- 4 cups mixed greens
- 1 cup shredded red cabbage
- 1/2 cup shredded carrots
- 1/2 cup shredded nonfat mozzarella cheese
- 1/2 cup shredded nonfat cheddar cheese
- 1/2 cup diced tomatoes
- 1 hard-boiled egg
- 1/4 cup nonfat plain Greek yogurt
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon dried oregano
- 1 tablespoon olive oil
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Como fazer Applebee's Low Fat Blackened Chicken Salad
- **Make the Honey Mustard Dressing:** In a small bowl, whisk together 1/4 cup nonfat plain Greek yogurt, 2 tablespoons honey, 1 tablespoon Dijon mustard, 1 tablespoon apple cider vinegar, 1 teaspoon dried onion powder, and salt and pepper to taste. Cover and refrigerate until ready to use.
- **Marinate the Chicken:** In a medium bowl, whisk together 1/4 cup water, 2 tablespoons lime juice, 1 tablespoon low-sodium soy sauce, and 1 teaspoon Worcestershire sauce. Add 2 boneless, skinless chicken breasts (about 1.5 lbs total). Cover and refrigerate for at least 2 hours, or preferably overnight.
- **Prepare the Spice Blend:** In a small bowl, combine 1 tablespoon paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon cayenne pepper (or less, to taste), 1/2 teaspoon black pepper, and 1/2 teaspoon dried oregano.
- **Sear the Chicken:** Melt 1 tablespoon olive oil in a large skillet over medium-high heat. Sprinkle 1 teaspoon of the spice blend on one side of each chicken breast. Sear for 2-3 minutes per side, until nicely charred. Sprinkle the remaining spice blend over the chicken during cooking.
- **Finish Cooking:** Transfer the chicken to a grill or broiler and cook for another 2-3 minutes per side, or until the internal temperature reaches 165°F (74°C).
- **Assemble the Salad:** While the chicken cooks, prepare your salad. In two large bowls, combine 4 cups of mixed greens, 1 cup shredded red cabbage, and 1/2 cup shredded carrots.
- **Add Cheese and Toppings:** Mix 1/2 cup shredded nonfat cheddar cheese and 1/2 cup shredded nonfat mozzarella cheese. Top each salad with the cheese blend, 1/2 of a hard-boiled egg, sliced per egg, and 1/2 cup diced tomatoes.
- **Serve:** Slice the cooked chicken into 1/2-inch slices and spread over the salads. Serve immediately with the honey mustard dressing on the side.
Nutrition Information (Approximate per serving)
Sodium
162 g
Sugar
203g
Fat
28g
Carbs
22g
