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Blackened Chicken Tenders with Field Greens and Rice
Recipes
Blackened Chicken Tenders with Field Greens and Rice
4 servings
20 minutes total
  • Preheat grill for chicken; prepare rice and greens through step 2 (10 minutes)
  • Prepare chicken, complete greens and rice; serve (10 minutes)

Grilled Blackened Chicken

Ingredients

  • 1 ½ lb fresh chicken tenderloins (or boneless, skinless breasts or fillets)
  • 2 tablespoons vegetable oil
    2 tablespoons blackened redfish (or barbecue) seasoning

Steps

    1. Preheat grill or (or grill pan) on medium. Coat chicken with oil and seasoning (wash hands).
    2. Place chicken on grill; close lid and cook 8–12 minutes, flipping occasionally, until 165°F. Serve.

    Chef's Tip: Serve chicken on buns with cheese and your favorite toppings, with potato salad or coleslaw on the side.

Field Greens and Rice

Ingredients

  • 1 tablespoon garlic-herb butter
  • 4 oz sliced mushrooms
  • ¼ cup diced fresh red onions
  • ¼ cup sweet vermouth
  • 4 oz mixed salad greens
  • 1 (8.8 oz) pouch cooked long grain and wild (or brown) rice

Steps

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

Serving Suggestions

  • Complete your meal with baby carrots, Italian bread, and chocolate cake for dessert.

Shortcuts and Tips:
  • Turn this meal into a salad by arranging the grilled chicken over salad greens, topped with mushrooms and onions. Add salad dressing and enjoy.

Grilled Blackened Chicken

If fruits and vegetables are part of this recipe, be sure to wash thoroughly.

Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.

Grilled Blackened Chicken

Amount per ¼ recipe serving: Calories 240, Total Fat 11g, Sat Fat 2g, Trans Fat 0g, Chol 95mg, Sodium 710mg, Total Carb 0g, Fiber 0g, Total Sugar 0g, (Incl. 0g Added Sugars), Protein 34g, Vitamin D 0%, Calc 2%, Iron 6%, Potassium 6%

Field Greens and Rice

Amount per ¼ recipe serving: Calories 150, Total Fat 3.5g, Sat Fat 2g, Trans Fat 0g, Chol 10mg, Sodium 310mg, Total Carb 23g, Fiber 2g, Sugars 2g, Protein 4g, Calc 4%, Vitamin A 0%, Vitamin C 0%, Iron 10%