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Publix Aprons Recipes

Cajun-Spiced Tenders With Field Greens and Rice

Total Time - 20 minutes / Makes 4 Servings

Cooking Sequence

  • Preheat grill; prepare rice and greens through step 2 - 10 minutes
  • Prepare chicken, complete greens and rice; serve - 10 minutes

  • Cajun-Spiced Tenders With Field Greens and Rice

    Cajun-Spiced Tenders

    1 1/2 pounds chicken tenderloins
    1 1/2 tablespoons blackened redfish seasoning blend
    cooking spray


    1. Preheat 2-sided tabletop grill. Sprinkle all sides of chicken with seasoning. Wash hands.
    2. Coat grill with cooking spray. Using tongs, place chicken on grill. Close lid and grill 4–5 minutes until internal temperature reaches 165°F. (If using regular grill, double cooking time, turning once.) Serve.

    CALORIES (per 1/4 recipe) 194kcal; FAT 3g; CHOL 99mg; SODIUM 543mg; CARB 0g; FIBER 0g; PROTEIN 40g; VIT A 1%; VIT C 4%; CALC 2%; IRON 7%

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    Field Greens and Rice


    1 tablespoon garlic butter
    4 ounces sliced mushrooms (1/2 package)
    1/4 cup pre-diced red onions
    1/4 cup cooking vermouth
    1 (4-ounce) bag fresh herb salad greens
    1 (8 3/4-ounce) package precooked long grain and wild (or brown) rice


    1. Preheat large sauté pan on medium-high 2–3 minutes.
    2. Place garlic butter in pan and swirl to coat. Add mushrooms and onions; cook 3–4 minutes until onions begin to brown.
    3. Stir in vermouth, salad greens and rice. Cover and cook 3 minutes, stirring often, until rice is hot and greens are tender. Serve.

    CALORIES (per 1/4 recipe) 153kcal; FAT 4g; CHOL 5mg; SODIUM 372mg; CARB 22g; FIBER 2g; PROTEIN 3g; VIT A 39%; VIT C 24%; CALC 4%; IRON 11%

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    Shopping List

    Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

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    Add to your grocery list 1 tbsp garlic butter

    Dry Grocery
    Add to your grocery list 1 1/2 tbsp blackened redfish seasoning blend
    Add to your grocery list cooking spray
    Add to your grocery list 1/4 cup cooking vermouth
    Add to your grocery list 1 (8 3/4-oz) package pre-cooked long grain and wild (or brown) rice

    Add to your grocery list 1 1/2 lb chicken tenderloins

    Add to your grocery list 1 (4-oz) bag fresh herb salad greens
    Add to your grocery list 1/4 cup pre-diced red onions
    Add to your grocery list 4 oz (1/2 package) sliced mushrooms

    Suggested Items
    Add to your grocery list Italian bread
    Add to your grocery list chocolate dessert
    Add to your grocery list baby carrots

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    Utensils & Cookware

    • 2-sided tabletop grill
    • large sauté pan with lid
    • cooking spoon
    • tongs
    • measuring utensils
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    Aprons Advice

    Build this meal into a low-carb salad by using the grilled chicken over salad greens, topped with mushrooms and onions. Add salad dressing and enjoy.
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    Recipe Version poul0042