Grilled Cajun Chicken Salad with Creamy Cajun Dressing
User Reviews
5
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Prep Time
5 mins
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Cook Time
30 mins
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Total Time
12 mins
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Servings
4
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Calories
321 kcal
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Course
Main Course, Dinner
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Cuisine
American
Grilled Cajun Chicken Salad with Creamy Cajun Dressing
Description
The salad's foundation is crispy grilled chicken coated in a robust Cajun spice mix that includes paprika, garlic powder, herbs, salt, and cayenne for heat. Cooking the chicken in batches on medium-high heat prevents excess moisture and ensures a nicely seared crust. The fresh vegetables add crispness and creaminess, balancing the smoky and spicy notes of the chicken. The dressing is a simple combination of mayonnaise, Greek yogurt or sour cream, and Cajun seasoning reserved from the initial spice mix, providing a smooth and tangy complement that enhances the salad without overpowering it.
This salad is a satisfying meal that serves well as a light lunch or dinner, combining protein and fresh produce in a way that highlights the Cajun flavors. The avocado and tomatoes contribute creaminess and acidity which balance the spice.
For best results, allow the grilled chicken to rest after cooking to retain its juices. Adjust the cayenne level in the seasoning to match your preferred spice tolerance, and make the dressing to taste, adding more mayonnaise or yogurt if desired.
Ingredients
- 4 chicken thigh or breasts, boneless, skinless
Cajun Seasoning:
- 1 tablespoon paprika
- 1 tablespoon garlic powder
- 2 teaspoons oregano dried
- 2 teaspoons thyme dried
- 2 teaspoons salt
- 1 pinch black pepper adjust to your taste, freshly ground
- 1-2 teaspoons cayenne pepper adjust to your taste
Salad:
- 4 cups romaine lettuce cos lettuce
- 1 Lebanese cucumber quartered
- 2 cups tomato halved, heirloom
- 1 avocado sliced
- ¼ red onion sliced thinly
For Dressing:
- 1 teaspoon Cajun seasoning
- 2 tablespoons mayonnaise whole egg
- 2 tablespoons Greek yogurt or sour cream, plain, non fat
Instructions
- Combine Cajun seasoning ingredients together in a shallow bowl, and mix well to combine. Reserve 1 teaspoon of seasoning to use in the dressing, and set aside.
- Lightly coat each chicken fillet in the seasoning on both sides. Heat 1 tablespoon of oil in a grill pan (or on a grill or skillet) over medium-high heat until hot (not smoking). Sear / grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
- Prepare salad with the lettuce leaves, cucumber, tomatoes, avocado slices and onion slices. Slice chicken into strips and arrange on top of the salad.
- Mix the reserved cajun seasoning with the mayonnaise and yogurt (or sour cream). At the point, you can add extra mayo or yogurt (sour cream), salt or pepper, adjusting to your tastes.
Notes
- Grill the chicken in batches to avoid excess water release which can prevent proper searing.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 321 kcal
% Daily Value*
| Calories | 321kcal | 16% |
| Carbohydrates | 16g | 5% |
| Protein | 26g | 52% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 111mg | 37% |
| Sodium | 1327mg | 55% |
| Potassium | 1048mg | 22% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 6251IU | 125% |
| Vitamin C | 20mg | 22% |
| Calcium | 95mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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