3C Salad-Cajun Chicken Caesar

By butterfly_8

Ingredients
  • 1 tbsp cajun sesoning

  • 1 tsp poultry seasoning

  • 4 boneless skinless chicken breasts (4-6 oz halves)

  • 3 tbsp extra virgin olive oil

  • 3 tbsp lemon juice

  • 2 tbsp water

  • 2 tbsp reduced fat sour cream

  • 1 tsp dijon mustard

  • 3/4 tsp hot pepper sauce ( or tabasco)

  • 2 tbsp grated parmesan cheese

  • 3 cups romaine lettuce

Directions
  1. 1.To prepare chicken.Preheat the oven to 375%F. Coat a baking sheet with fat free cooking spray.

  2. Combine in a small bowl and mix together the Cajun seasoning and poultry seasoning. Sprinkle evenly over both sides of of the chicken breasts.

  3. Place on prepared baking sheet and bake until an instant thermometer registers 160% F in a breast and juices run clear,approximately 25-30 mins.

  4. To prepare the salad. In a large bowl,combine the oil,lemon juice,broth or water,sour cream,mustard,red pepper sauce,and parmesan.

  5. Tear the lettuce into large leaves and toss with the dressing to coat evenly.

  6. Divide the lettuce among 6 salad plates . Slice the chicken into strips and divide among the plates.

  7. This dish tastes great as a wrap sandwich too. Heat up some of the chicken strips and a large tortilla in the microwave oven for 60 seconds.


Nutritional Facts

Servings
6
Per serving
Calories------171.3
Total Carbs---2.1g
Dietary fiber-0.3g
Sugars--------1g
Total Fat-----9.3g
Potassium-----0mg
Protein-------19g
Sodium-------403.1mg

lunch chicken b vitamins dairy calcium iron salad main dish bake gluten free

4 replies

OAHU
OAHU 2008-08-21 16:11:12 -0500 Report

I REALLY LIKE THE RECIPES YOU HAVE! NOW CAN YOU JUST MAKE THIS AS HOT AS YOU WANT?