Fab Summer Blackened Chicken Salad Recipe

Cook Time: 10 minutes

Chicken Salad with Cajun Dressing

This flavorful chicken salad, seasoned with Cajun spices and topped with a zesty balsamic Dijon dressing, is a perfect blend of fresh vegetables, tender chicken, and a touch of Mediterranean goodness.

Ingredients

• 2 tablespoons olive oil, divided
• 2 (6-ounce) skinless, boneless chicken breast halves
• 1 tablespoons Cajun seasoning
• 2 cloves garlic, crushed
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste
• 2 cups mixed salad greens
• 1 cup arugula
• 1 avocado, peeled, pitted, and diced
• 12 oil-packed sun-dried tomatoes, drained and sliced
• cup sliced black olives

Directions

Step 1: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Season both sides of the chicken breasts with Cajun seasoning, then add them to the hot oil. Stir in the crushed garlic. Cook the chicken for 5 minutes on each side or until the juices run clear. Remove the chicken from the skillet and drain it on paper towels. Let it cool slightly, then dice the chicken and discard the oil and garlic.

Step 2: In a small bowl, combine the remaining 1 tablespoon of olive oil, balsamic vinegar, Dijon mustard, salt, and black pepper. Whisk to combine into a smooth dressing.

Step 3: In a large bowl, gently toss the mixed salad greens, arugula, diced avocado, sun-dried tomatoes, and sliced black olives. Add the dressing and mix well to coat the ingredients evenly.

Step 4: Top the salad with the diced Cajun chicken and serve immediately.

Nutrition Facts (per serving)

Nutrition	Amount	% Daily Value*
Calories	610	-
Total Fat	40g	52%
Saturated Fat	6g	32%
Cholesterol	104mg	35%
Sodium	1606mg	70%
Total Carbohydrates	23g	8%
Dietary Fiber	10g	37%
Total Sugars	2g	-
Protein	43g	86%
Vitamin C	41mg	46%
Calcium	114mg	9%
Iron	4mg	24%
Potassium	1317mg	28%

Note: Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutrient information is not available for all ingredients. If you are following a medically restrictive diet, please consult your doctor or dietitian before preparing this recipe for personal consumption.

History and Origin: The "blackened" cooking method, which involves coating food with a blend of spices and searing it in a hot pan, has roots in Creole and Cajun cuisine from Louisiana. It became popularized by chef Paul Prudhomme in the 1980s, particularly through his famous Blackened Redfish. The blackened chicken in this salad is a delicious modern twist on this technique, perfect for adding a smoky, spicy flavor to a lighter, fresher dish. Although the exact origins of the salad recipe are unclear, it likely emerged as a contemporary fusion dish combining Southern flavors with lighter ingredients.

Regional Variations: The Fab Summer Blackened Chicken Salad features a variety of ingredients typical of Southern cuisine, such as Cajun seasoning, which is common in Louisiana cooking. However, it also incorporates Mediterranean-inspired elements like sun-dried tomatoes and black olives. While the Cajun-spiced chicken is a staple of Southern cooking, the inclusion of arugula and avocado adds a more modern, international flair. This salad is highly adaptable, and some variations might include substituting the chicken for blackened fish or grilled vegetables, depending on the region and availability of ingredients.

Differences from Similar Dishes: While the Fab Summer Blackened Chicken Salad may seem similar to other grilled chicken salads or Cobb salads, it stands out in its distinctive use of Cajun seasoning. This seasoning gives the chicken a bold, smoky, and spicy profile that sets it apart from the milder flavors found in traditional Cobb salads. Additionally, the combination of mixed greens, arugula, avocado, and sun-dried tomatoes adds a unique balance of creamy, tangy, and slightly bitter flavors, making this dish a refreshing yet hearty meal perfect for summer.

Where It's Typically Served: This salad is perfect for hot summer days and is often served in casual dining settings, particularly at outdoor gatherings or barbecue events. It's a popular dish in Southern U.S. restaurants, especially those specializing in Cajun and Creole fare. Its light yet satisfying nature makes it a great option for brunch, lunch, or a healthy dinner. You can also find it at health-conscious cafes or upscale eateries that offer modern twists on traditional Southern cuisine.

Interesting Facts: - The "blackened" technique not only imparts flavor but also creates a visually appealing crust on the chicken. The spices caramelize when exposed to the hot skillet, giving the chicken a deliciously charred exterior. - The use of balsamic vinegar and Dijon mustard in the dressing offers a tangy contrast to the richness of the avocado and the spice of the chicken. This balance of flavors is key to the dish's appeal. - The salads high protein content, combined with the healthy fats from the avocado and olive oil, makes it a nutritious option that can serve as both a filling meal and a post-workout dish. - Sun-dried tomatoes, a Mediterranean ingredient, offer a burst of umami flavor, which complements the otherwise spicy profile of the salad. This fusion of flavors illustrates the global influences that have shaped modern Southern cooking.

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