Best Applebees Low Fat Blackened Chicken Salad Recipes

Applebee's is a popular American casual dining restaurant chain known for its wide variety of dishes and appetizers. One of its most famous and healthy choices is the low-fat blackened chicken salad. This salad is a crowd favorite because it is high in protein and low in fat, making it a great choice for those who are health conscious. In this article, we will discuss the ingredients that make up the recipe for Applebee's low-fat blackened chicken salad.

The Ingredients

The ingredients that make up the Applebee's low-fat blackened chicken salad are the following:

1. Chicken breast

Chicken breast is a lean protein source that is perfect for those who want to maintain a healthy diet. It is rich in protein and low in fat, which is why it is a staple ingredient in this salad.

2. Romaine lettuce

Romaine lettuce is a type of lettuce that is rich in vitamins and minerals. It is high in fiber and low in calories, making it a great addition to any salad.

3. Red onion

Red onion adds a tangy and slightly sweet taste to the salad. It is also high in antioxidants that can help boost your immunity.

4. Tomatoes

Tomatoes are a great source of vitamins and minerals. They add a pop of color and a slightly sweet taste to the salad.

5. Roasted corn

Roasted corn adds a nutty and slightly sweet taste to the salad. It is also a good source of fiber and antioxidants.

6. Black beans

Black beans are a great source of protein and fiber. They add a nutty and slightly sweet taste to the salad.

7. Cilantro

Cilantro gives the salad a slightly spicy and fresh taste. It is also a good source of antioxidants and vitamins.

8. Lime

Lime adds a tangy and slightly sweet taste to the salad. It is also high in vitamin C, which can help boost your immunity.

9. Avocado

Avocado is a great source of healthy fats and fiber. It adds a creamy and slightly nutty taste to the salad.

10. Seasonings

The seasonings used for the blackened chicken include garlic powder, smoked paprika, cumin, salt, and black pepper.

The Preparation

To prepare the Applebee's low-fat blackened chicken salad, the following steps are taken:

1. Season the chicken breast

To prepare the blackened chicken, the chicken breast is seasoned with garlic powder, smoked paprika, cumin, salt, and black pepper. This gives the chicken a smoky and slightly spicy taste.

2. Cook the chicken

The chicken is grilled until it is fully cooked. This ensures that the chicken is juicy and tender.

3. Assemble the salad

The salad is assembled by combining the romaine lettuce, red onion, tomatoes, roasted corn, black beans, and cilantro in a bowl. The avocado is sliced and added to the salad.

4. Add the chicken

The blackened chicken is sliced and placed on top of the salad. This gives the salad a protein boost and a smoky taste.

5. Drizzle lime juice

The salad is drizzled with lime juice. This adds a tangy and slightly sweet taste to the salad.

The Health Benefits

The Applebee's low-fat blackened chicken salad is a healthy choice for several reasons. Firstly, it is high in protein, which helps to build and repair muscles. Secondly, it is low in fat, making it a great choice for those who are watching their calorie intake. Thirdly, the salad is high in fiber, which can help to improve digestion and reduce the risk of chronic diseases such as heart disease and diabetes. Lastly, the salad is rich in vitamins and minerals, which can help to boost immunity and promote overall health.

Conclusion

The Applebee's low-fat blackened chicken salad is a delicious and healthy choice for those who are looking to maintain a healthy diet. The combination of lean protein, fiber-rich vegetables, and healthy fats make this salad a perfect option for a balanced and nutritious meal. By following the steps outlined in this article, you can experience the deliciousness and health benefits of Applebee's low-fat blackened chicken salad right in the comfort of your own home.

Valuable Tips for Making Applebee’s Low Fat Blackened Chicken Salad Recipes If you love salads, particularly ones with chicken in them, then you might have visited Applebee’s and tried their Low Fat Blackened Chicken Salad. This dish boasts of char-grilled chicken on top of a bed of fresh greens, complemented with toppings like roasted red peppers, corn, and black bean salsa, and crisp tortilla strips. Being a health-conscious diner or someone who wants to replicate this dish at home, you might wonder how to make Applebee’s Low Fat Blackened Chicken Salad recipe. While the actual recipe isn’t available online, there are a few tips that you can follow to recreate the flavors and texture of this salad in your kitchen. Let’s dive in. Tip #1: Use Lean Chicken Breast as the Protein Source The first and perhaps the most crucial ingredient in Applebee’s Low Fat Blackened Chicken Salad is the chicken. To keep it light yet satisfying, Applebee’s uses grilled chicken breast. Grilled chicken is delicious, healthy, and easy to prepare. However, to keep the salad low in fat, the chicken breast you use should be free of skin and visible fats. You can marinate the chicken breasts in a mix of spices like chili powder, garlic powder, black pepper, and paprika to give them a smoky and spicy flavor. If you’re using any store-bought blackening seasoning, make sure it doesn’t contain any added sugar, salt, or artificial additives that could increase the sodium content of your salad. Tip #2: Choose Fibrous Greens as the Base of Your Salad When it comes to choosing greens for your salad, you want to select ones that are crunchy, full of fiber, and vitamins. While the original Applebee’s salad recipe contains a mix of iceberg and romaine lettuce, you can opt for more nutrient-dense greens like spinach, kale, arugula, or mixed greens. These greens offer more nutrients than iceberg or romaine lettuce, including a higher concentration of vitamin C, iron, and potassium. Additionally, spinach and kale make great bases for salads because they can hold the dressing better than other greens. Tip #3: Add Colorful and Flavorful Toppings To make your Applebee’s Low Fat Blackened Chicken Salad recipe more exciting, you can add colorful and flavorful toppings to it. Some of the toppings used in the original recipe include black bean salsa, roasted red peppers, corn, and crispy tortilla strips. Other toppings you can use to add crunch, sweetness, and tanginess to your salad include shredded carrots, grape tomatoes, red onions, sliced cucumbers, diced avocado, and crumbled goat cheese or feta cheese. Tip #4: Make Your Own Low-Fat Dressing While the dressing used in Applebee’s Low Fat Blackened Chicken Salad recipe isn’t disclosed, we know that it’s a vinaigrette. To keep the salad low in fat, you can opt for a homemade vinaigrette that uses healthy fats like olive oil or avocado oil, and apple cider or balsamic vinegar. You can mix these ingredients with some dijon mustard, honey or agave nectar, salt, pepper, and dried herbs like basil, thyme, or oregano, to create a flavorful and low-fat dressing. Alternatively, you can use a store-bought low-fat or fat-free dressing, but be aware that they might contain added sugars or artificial flavors. Tip #5: Control Portion Size While Applebee’s Low Fat Blackened Chicken Salad is a healthy option on the menu, it’s important to watch your portion size when making it at home. The salad contains roughly 400-500 calories, 24-30 grams of protein, 16-18 grams of fat, and 30-35 grams of carbohydrates per serving, depending on the ingredients you use. To keep the calories under control, you can measure the amount of chicken, vegetables, and dressing you use, and use a small bowl or plate to serve yourself a portion. Eating at a slower pace, and chewing your food thoroughly can also help you feel fuller faster and prevent overeating. Wrap-Up Applebee’s Low Fat Blackened Chicken Salad is a delicious and healthy option when you’re looking for a light and refreshing meal. By following the tips discussed above, you can easily make this salad at home, and customize it to your liking. Remember to use lean chicken breast, green filled with vitamins and fiber, flavorful and colorful toppings, make your dressing at home, and watch your portion size. With these tips in mind, you can have a satisfying and healthy meal any time of the day.