Wednesday, November 10, 2010

WW Wednesday -- BBQ Chicken Salad

Barbecued Chicken Salad

2 teaspoons mild or hot chili powder
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon paprika
10 ounces skinless boneless chicken breasts
8 cups torn Romaine lettuce leaves
2 medium tomatoes, each sliced into 8 wedges
1 cup cooked corn kernels
2 thin red onion slices, separated into rings
2 tablespoons fat-free ranch dressing

Heat oven to 350 degrees F.

To prepare barbecue rub, in small bowl, combine chili, onion and garlic powders and paprika; rub evenly over both sides of chicken breasts.

Place chicken onto large sheet of foil; wrap chicken in foil, crimping edges to seal. Place foil packet onto baking sheet; bake 8 minutes. Carefully open foil packet; bake 4 minutes, until chicken is cooked through and juices run clear when pierced with fork. Set aside to cool.

Meanwhile, place lettuce into large bowl; top with tomatoes, corn and onion. With fork, shred cooled chicken; add to lettuce mixture. Drizzle evenly with dressing.

Serves 4. Serving size: (2) 1/2 cups - 3 WW points

Selections: 5 Vegetables, 2 Proteins, 1/2 Bread, 10 Optional Calories

Per serving: 183 Calories, 2 g Total Fat, 0 g Saturated Fat, 41 mg Cholesterol, 160 mg Sodium, 22 g Total Carbohydrate, 5 g Dietary Fiber, 21 g Protein, 63 mg Calcium

1 comment:

  1. Kerri, I bet this tastes fantastic! I love chicken salads and your bbq rub bake sounds delicious.