This main dish salad recipe combines chicken, corn, black beans, and tomatoes. Topped with queso fresco cheese and flavored with barbeque sauce, it's a great choice for a quick dinner.

Diabetic Living Magazine
Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken to about 1/2-inch thickness. Remove plastic wrap.

  • Preheat broiler. In a small bowl stir together ground chile pepper, oregano, thyme, salt and black pepper. Sprinkle half of the spice mixture evenly over chicken pieces; rub in with your fingers.

  • In a medium bowl combine beans, corn, oil and the remaining half of the spice mixture. Stir to combine.

  • Line a 15x10x1-inch baking pan with foil. Place chicken on one side of the pan. Add bean mixture to the other side of the pan. Broil 4 to 5 inches from the heat for 6 to 8 minutes or until chicken is tender and no longer pink (170 degrees F), turning chicken and stirring bean mixture once halfway through broiling.

  • Meanwhile, in a small bowl combine salad dressing, barbecue sauce and vinegar; set aside.

  • To assemble, divide romaine among four serving plates. Slice chicken. Top romaine with bean mixture, chicken and tomatoes, dividing evenly. Sprinkle with queso fresco and serve with salad dressing mixture.

Nutrition Facts

345 calories; protein 33.1g 66% DV; carbohydrates 30.3g 10% DV; dietary fiber 7.6g 30% DV; sugars 5.4g; fat 10.5g 16% DV; saturated fat 2.1g 10% DV; cholesterol 79.6mg 27% DV; vitamin a iu 5057.3IU 101% DV; vitamin c 13mg 22% DV; folate 93.6mcg 23% DV; calcium 131.4mg 13% DV; iron 3.3mg 18% DV; magnesium 99.6mg 36% DV; potassium 1006.5mg 28% DV; sodium 435.5mg 17% DV.