Low Fat Blackened Chicken Salad Dijon Recipe
Servings: 6
Ingredients
- 4 x skinless, boneless chicken breast halves (4 ounce. each)
- 4 Tbsp. Dijon mustard
- 3/4 c. oat bran
- 1/4 c. Parmesan cheese, grated
- 1 tsp dry thyme non-stick cooking spray
- 4 c. Medium Shells, uncooked
- 4 c. salad greens, torn
- 1 x red bell pepper, cut into chunks
- 1 x green bell pepper, cut into chunks
- 1 c. canned corn, liquid removed
- 1/2 c. sliced red onions
- 1/4 c. frzn apple juice concentrate, thawed
- 2 Tbsp. balsamic vinegar
- 2 Tbsp. Dijon mustard
- 4 tsp fresh apple, grated
- 1/4 c. cilantro, minced
- 1 tsp sugar
- 1/4 tsp cayenne pepper
Directions
- Cook pasta according to package directions; drain and rinse under cool water; drain again and set aside.
- When pasta is cold, toss with other salad ingredients in a large bowl and set aside.
- Set oven to broil.
- Lb. chicken between wax paper sheets till 1/4-inch thick.
- Spread mustard proportionately over chicken.
- Combine oat bran, cheese and thyme.
- Lightly coat chicken with oat bran mix.
- Spray bottom of roasting pan with cooking spray.
- Place coated chicken in roasting pan and cook approximately 5 inches below broiler for about 3 min on each side or possibly till meat turns white.
- Cut chicken breasts into strips and set aside.
- Blend dressing ingredients together at high speed in food processor or possibly blender.
- Toss pasta salad with dressing, top with chicken strips and serve.
- Makes 6 servings.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 308g | |
| Recipe makes 6 servings | |
| Calories 868 | |
| Calories from Fat 323 | 37% |
| Total Fat 36.01g | 45% |
| Saturated Fat 10.88g | 44% |
| Trans Fat 0.0g | |
| Cholesterol 8mg | 3% |
| Sodium 946mg | 39% |
| Potassium 679mg | 19% |
| Total Carbs 123.03g | 33% |
| Dietary Fiber 11.2g | 37% |
| Sugars 11.36g | 8% |
| Protein 18.72g | 30% |
