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Blackened Chicken Salad

A bold main dish salad featuring spicy seared chicken over crisp lettuce with tomatoes, avocado, and Creole vinaigrette.

25 minEasyServes 4380 cal/serving

CajunSaladStovetopHigh ProteinLow CarbGluten-FreeNut-FreeDairy-FreeSoy-FreeEgg-FreeShellfish-FreeSesame-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

  • 1.5 lbs chicken breasts, butterflied
  • 2 tbsp Cajun blackening seasoning
  • 2 tbsp olive oil
  • 2 heads romaine lettuce, chopped
  • 1 cup cherry tomatoes, halved
  • 0.5 red onion, thinly sliced
  • 1 avocado, diced
  • 0.5 cup Creole vinaigrette

Instructions

  1. 1

    Coat 1.5 lbs butterflied chicken breasts evenly with 2 tbsp Cajun blackening seasoning on all sides.

  2. 2

    Heat 2 tbsp olive oil in a heavy skillet over high heat until smoking.

  3. 3

    Add chicken and sear for 4 to 5 minutes per side until blackened and internal temperature reaches 165°F.

  4. 4

    Transfer chicken to a cutting board, let rest for 5 minutes, then slice.

  5. 5

    In a large bowl, toss 2 heads chopped romaine lettuce, 1 cup halved cherry tomatoes, 0.5 thinly sliced red onion, and 1 diced avocado.

  6. 6

    Top salad with sliced chicken and drizzle with 0.5 cup Creole vinaigrette.

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Questions

What internal temperature should Blackened Chicken Salad reach?

For Blackened Chicken Salad, the target internal temperature is 165 F (about 75 C), given in step 3. A probe thermometer removes the guesswork.

Why rest the meat in Blackened Chicken Salad?

Step 4 reads: "Transfer chicken to a cutting board, let rest for 5 minutes, then slice." Heat drives the juices toward the center. The rest in step 4 lets them spread back out, so they stay in the meat instead of running onto the board when you cut.

Is there a substitute for Cajun seasoning in Blackened Chicken Salad?

The entry for Blackened Chicken Salad calls for 2 tbsp Cajun blackening seasoning. In its place: Two parts paprika to one part each of garlic powder, onion powder, dried thyme, oregano and cayenne, with salt.

Can I use chicken thighs instead of chicken breasts in Blackened Chicken Salad?

Yes. Boneless thighs at the same weight are more forgiving and stay juicier. Give them two to four minutes longer; they are at their best around 175 F rather than 165 F. As written, the entry for Blackened Chicken Salad uses 1.5 lbs chicken breasts, butterflied.

Is Blackened Chicken Salad low-carb?

A serving of Blackened Chicken Salad carries 12 g of carbohydrate, 4 g of it fiber. Against a strict 20 g keto day that is 60 percent of the budget; against a moderate 100 g low-carb day it is 12 percent.

Serve it with

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