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Publix Simple Meals

Cajun-Spiced Tenders With Field Greens and Rice

Makes 4 Servings
Total Time:
20 minutes
Active Time:
20 minutes

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


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%

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%

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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Please see individual recipes for nutritional information.

Cajun-Spiced Tenders

Field Greens and Rice

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