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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)
Blackened Chicken Tenders
Ingredients
  • 1 ½ lb fresh chicken tenderloins
  • 1 ½ tablespoons blackened redfish seasoning blend
  • Cooking spray
Steps
    1. Preheat 2-sided tabletop grill. Sprinkle all sides of chicken with seasoning (wash hands).
    2. Coat chicken with spray. Place chicken on grill; close lid and cook 4–5 minutes until 165°F. Serve.
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.
Blackened Chicken Tenders

Amount per ¼ recipe serving: Calories 190, Total Fat 4.5g, Sat Fat 1g, Trans Fat 0g, Chol 95mg, Sodium 510mg, Total Carb 0g, Fiber 0g, Sugars 0g, Protein 34g, Calc 2%, Vitamin A 0%, Vitamin C 0%, Iron 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%