Blackened Chicken with Chopped Salad

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In this spin, we coat this blackened chicken with spices common to Cajun cooking, like dried thyme and cayenne pepper. Then, instead of using the traditional method of searing in a cast-iron pan, we take advantage of the warmer weather by grilling outside.

By
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a freelance recipe developer, tester and content creator. After graduating from culinary school, she started working as a freelancer in the EatingWell Test Kitchen in 2006, developing and testing recipes.
EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
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Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Blackened Chicken with Chopped Salad
Photo: Jason Donnelly
Active Time:
25 mins
Total Time:
25 mins
Servings:
4
Nutrition Profile:
Low-Carb Nut-Free Soy-Free Heart-Healthy Gluten-Free Low-Calorie
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Ingredients

  • 1 ½ tablespoons paprika

  • 1 ½ teaspoons garlic powder, divided

  • ¾ teaspoon ground pepper, divided

  • ½ teaspoon salt plus a pinch, divided

  • ½ teaspoon dried thyme

  • ¼ teaspoon cayenne pepper

  • 1 pound chicken cutlets

  • 4 tablespoons grated Parmesan cheese, divided

  • 2 tablespoons lemon juice

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons mayonnaise

  • 8 cups chopped butter lettuce

  • 1 cup cherry tomatoes, halved or quartered if large

Directions

  1. Preheat grill to medium-high.

  2. Combine paprika, 1 teaspoon garlic powder, 1/2 teaspoon each pepper and salt, thyme and cayenne in a medium bowl. Add chicken and toss to coat.

  3. Oil the grill rack. Grill the chicken, flipping once, until an instant-read thermometer inserted in the thickest part registers 165°F, about 6 minutes. Transfer to a clean cutting board. Let rest for 5 minutes, then slice.

  4. Meanwhile, whisk 2 tablespoons Parmesan, lemon juice, oil and mayonnaise with the remaining 1/2 teaspoon garlic powder, 1/4 teaspoon ground pepper and pinch of salt in a large bowl. Add lettuce and tomatoes and toss to coat. Top the salad with the chicken and the remaining 2 tablespoons Parmesan.

Originally appeared: EatingWell Magazine, May 2021

Nutrition Facts (per serving)

307 Calories
17g Fat
9g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. chicken & 1 1/2 cups salad
Calories 307
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 3g 11%
Total Sugars 4g
Protein 29g 58%
Total Fat 17g 22%
Saturated Fat 3g 15%
Cholesterol 90mg 30%
Vitamin A 4672IU 93%
Sodium 523mg 23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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