Blackened Chicken Salad with Light Buttermilk Ranch Dressing

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It has been far too long since I’ve shared a salad with you. The ones I toss together at lunchtime tend to be either too bizarre or too boring to merit a proper recipe, but this one?

It deserves attention.

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Crisp romaine topped with bold and spicy blackened chicken, drizzled in homemade buttermilk ranch dressing. All of it is light, and every bite of it is delicious.

Make it as soon as you can.

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Blackened Chicken Salad with Light Buttermilk Ranch Dressing

Yield: 4 Servings

Serving Size: 325

Calories per serving: 18g

Ingredients

    Light Buttermilk Ranch Dressing
  • ½ cup mayonnaise (full fat)
  • ½ cup fat free Greek yogurt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon dried dill
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 tablespoon apple cider vinegar
  • ¾ low-fat buttermilk
  • For the blackened seasoning:
  • 2 teaspoons smoked paprika
  • 1 teaspoon cayenne pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon ground thyme
  • 1 teaspoon sugar
  • 1 teaspoon salt
  • Remaining Ingredients:
  • 1 pound boneless skinless chicken breasts, sliced into 1/2" thick cutlets
  • 4 teaspoons olive oil, divided
  • 8 cups mixed salad (chopped romaine lettuce, bell pepper, cucumber, tomatoes)
  • 3/4 cup Light Buttermilk Ranch Dressing (recipe above, be mindful not to use all of dressing)

Instructions

  1. Make the Dressing: In a small bowl, whisk to combine the mayonnaise, yogurt, garlic, powder, onion powder, parsley, chives, salt, and pepper. Mix well.
  2. Whisk in the vinegar, followed by 3/4 cup buttermilk. Slowly add more buttermilk if you desire a thinner consistency. Set ¾ cup of the dressing aside for the salad and cover and store the rest in the refrigerator for other uses. It will keep for up to 5 days.
  3. Make the chicken salad: In a small bowl, combine all blackened seasoning ingredients. Season the chicken cutlets on both sides with the mixture.
  4. In a large skillet, heat 2 teaspoons olive oil over medium-high heat. Add half of the chicken cutlets and allow to cook for 5 minutes per side. Remove to a plate. Turn the heat down slightly and add the remaining 2 teaspoons of olive oil. Add the remaining chicken cutlets and cook for 5 minutes per side. Remove to the plate with the rest of the cooked cutlets. Cover and set aside while you prepare the salads.
  5. To serve: Divide the mixed salad among four large bowls or plates, and drizzle each salad with about 3 tablespoons dressing. Slice the blackened chicken cutlets and divide the slices evenly among the dressed salads. Serve immediately.

Notes

Nutrition Information (2 cups salad, 3 tablespoons dressing, 1/4 of the prepared chicken): Calories 325, Fat 18g, Carb 10g, Fiber 3g, Sugars 4g, 31g

Nutrition Information for Dressing (about 3 tablespoons): Calories 110, Fat 10g, Carb 2g, Fiber 0g, Sugars 2g, Protein 2g

Dressing adapted from Farmgirl Fare

http://www.canyoustayfordinner.com/2013/01/28/blackened-chicken-salad-with-light-buttermilk-ranch-dressing/

 

Comments

  1. says

    This is getting to be pretty difficult. I can’t figure out which recipes to make next!

    I just made your lettuce wraps and chicken parmesan burgers, but now I have to make so many more! This recipe, yesterday’s chicken & sun-dried tomatoes, the pear bread pudding, and your coconut-custard pie from all the way in November. That’s just the start of the list.

    Hold up girl! We can’t keep up! :)

  2. Aubrey says

    I never include salt in a recipe even when it calls for it. I figure if it needs salt I can add it after all is said and done. Do you think I’d be better off adding it as I go?

    • admin says

      Hey Aubrey,
      Honestly, I think you’d be fine to omit the salt and add it afterwards to your taste. All that matters is that it’s seasoned to your personal liking, and from the sounds of it, I’m guessing a little goes a long way for you?

      Good question!

      Andie

    • Katie says

      Rachel –

      My mom always taught me to include salt whenever called for in a recipe…check out Alton Brown for confirmation on this, but I believe it has to do with the chemical reaction of salt to the food. It actually alters the flavors of the foods as you cook!
      If you add salt at the end, it’s simply adding the flavor of the salt to the surface of the food, rather than enhancing all the elements. In this case, I suspect you’d find that the buttermilk dressing would be more flavorful with the salt added during the mix than afterward on the top. :)

  3. says

    This looks great! I had a SW Shrimp Salad on my menu for the week, but I think I’ll sub this instead. I’ve been making my own dressings a lot lately and they are so good I wonder why I still have bottles in my fridge. For lazy days I suppose. :)

  4. Haley Naegele says

    I noticed that you left the heaping teaspoon of dill out of the recipe (I know you mentioned you adapted it), but isn’t dill an important part of ranch dressing? Thanks!

    • admin says

      Haley, excellent point! I didn’t have any dill, so I left it out of my version and still found it had enough “ranch” flavor, but I think you’re right–for a truer take on tradition, we should include the dill!

      Thanks for pointing it out!! I’ve edited the recipe :)

      Andie

  5. Larissa says

    I made this tonight for dinner and it was delicious. A great and refreshing salad with a great kick of flavor on the chicken.

  6. says

    I follow your blog via RSS feed so I haven’t been to your actual homepage in a while, and OH MY GOODNESS it’s beautiful! I love the redesign. And the photography. And those sprinkle blondies… I’ll be back!

  7. says

    Oh, this looks fantastic! I have been craving some greens. Now to convince the others in the house (all males who eat like…well..males) that yes, salad really IS a good dinner.

  8. Gracie says

    This looks fantastic, but I do have one question,
    a wee snippit of a request…
    I’ve been reading your blog for a few months now, and I have thoroughly embraced your concept of party-sized salads for lunch, crazy dressings and all!
    However,
    it’s a tad nippy here in the midwest,
    a little frozen,
    a tid-bit below freezing,
    …my tiny car is now a small snow mountain.
    And recently, I’ve been wishing my salad would simultaneously combust into a hot bowl of tomato soup…Do you ever waver from the lunch salad in favor of warmer options?

    All my best, Gracie

  9. Mary Boland says

    Love this! Just wish you had the Points Plus figured into your Recipies, they look and sound Awsome! Congrats on ALL YOUR HARD WORK ! Also Thanks for Sharing :)

    • Donna says

      Hi Mary. I’m in the Weight Watchers program and I ran this recipe through Recipe Builder when I made it today. 1 serving (a 4 oz. chicken cutlet, the salad greens and 3 Tbls. of the dressing) adds up to 7 points plus. What a find!

  10. Donna says

    I made this recipe for lunch today. Oh my gosh is it good! Definitely packs a punch of spice, just like I like it. And cooking the chicken for only 5 minutes per side made it done just right — tender, juicy. This dish was absolutely delicious, and the dressing was fabulous as well. The dressing is just the right touch of creaminess to offset the heat of the chicken coating. Hubs liked it as well. REALLY GOOD! Thank you for sharing!

      • Donna says

        My pleasure. I’m going to have it for lunch again tomorrow — it is just that good.
        Thank you for sharing, not only your amazing recipes, but also your journey. I’m starting on mine, about to lose about 80 pounds, and I’ve found your story just amazing. You are such an inspiration.

  11. Jane says

    Had this for dinner last night – Delicious!

    I’m loving your blog. I’ve tried a bunch of the recipes and I keep coming back for more.I’ve passed your blog onto friends, co-workers, even my ww group lol! Thank you for sharing & can’t wait to read your book!

  12. says

    Just made this last night and it was wonderful! The kids raved, plates were licked, tummies were delighted and I can’t wait to post it on my own blog so my family and friends can love it too. Leftover dressing went on spinach salad for lunch today and still have some left for a salad tomorrow. So good!!

  13. Janette says

    I have been looking for a good blackened chicken recipe like this for soooo long. I pinned it a couple days ago, just made it and finished my salad. I usually make up my salads on the spot but my base is spinach, carrots, bell pepper. With the chicken I didn’t need any dressing. It was so mouthwatering, the perfect kick, I used a little under a teaspoon of salt and black pepper instead of sugar. It was just amazing!

  14. says

    I’m in the Weight Watchers program and I ran this recipe through Recipe Builder when I made it today. 1 serving (a 4 oz. chicken cutlet, the salad greens and 3 Tbls. of the dressing) adds up to 7 points plus. What a find!

  15. says

    The dressing is just the right touch of creaminess to offset the heat of the chicken coating. Hubs liked it as well. REALLY GOOD! Thank you for sharing!

  16. online pokies australia says

    This is right up my alley. Whenever I go back to visit my parents, we go to this one restaurant where I order a cajun chicken salad with cajun ranch. I think this just might be the ticket to make it at home

  17. expression web template says

    This is right up my alley. Whenever I go back to visit my parents, we go to this one restaurant where I order a cajun chicken salad with cajun ranch. I think this just might be the ticket to make it at home

  18. Rocket Spanish says

    I’m loving your blog. I’ve tried a bunch of the recipes and I keep coming back for more.I’ve passed your blog onto friends, co-workers, even my ww group lol! Thank you for sharing & can’t wait to read your book!

  19. cbt london says

    I made this tonight for dinner and it was delicious. A great and refreshing salad with a great kick of flavor on the chicken.

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