Chicken, Black Bean, Corn & Tomato Salad

Chicken, Black Bean, Corn & Tomato Salad

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From: EatingWell Magazine, March/April 1994

Sherry vinegar deepens the lively flavors of this Southwestern salad, and beans and fresh tomatoes keep it moist. Make it a meal: Strawberry-Mango Margarita Compote is a cool finish.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 12 ounces boneless, skinless chicken breasts, trimmed and poached (see Tip)
  • 1 15-ounce can black beans, rinsed
  • 1 large vine-ripened tomato, or 2 plum tomatoes, cored and diced
  • 1 cup frozen corn, thawed
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, finely chopped
  • 2 teaspoons dried oregano
  • 1 1/2 teaspoons ground cumin
  • 2 tablespoons sherry vinegar, or cider vinegar
  • 1/2 teaspoon salt
  • 1/2 cup chopped scallions, (3 scallions)
  • 1/4 cup chopped fresh parsley

Preparation

  • Active

  • Ready In

  1. Shred chicken and combine with black beans, tomatoes and corn in a salad bowl.
  2. Heat oil in a small skillet over medium heat. Add garlic and saute until just beginning to color, about 30 seconds. Add oregano and cumin; stir until fragrant, about 10 seconds. Remove from the heat; add vinegar and salt. Pour over the salad. Add scallions and parsley; gently toss to combine.
  • Make Ahead Tip: Cover and refrigerate for up to 8 hours.
  • Tip: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Nutrition information

  • Per serving: 243 calories; 6 g fat(1 g sat); 6 g fiber; 24 g carbohydrates; 23 g protein; 78 mcg folate; 47 mg cholesterol; 5 g sugars; 0 g added sugars; 916 IU vitamin A; 18 mg vitamin C; 79 mg calcium; 3 mg iron; 401 mg sodium; 602 mg potassium
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 starch, 1/2 vegetable

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