BBQ Chicken and Roasted Corn Salad

BBQ Chicken and Roasted Corn Salad

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From: Diabetic Living Magazine

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 to 1¼ pounds skinless, boneless chicken breast halves
  • 2 teaspoons ground ancho chile pepper or chili powder
  • 1 teaspoon dried oregano, crushed
  • 1 teaspoon dried thyme, crushed
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 (15 ounce) can no-salt-added black beans, rinsed and drained
  • 1 cup frozen corn kernels, thawed
  • 1 tablespoon canola oil
  • 2 tablespoons light ranch salad dressing
  • 2 tablespoons low-sodium barbecue sauce
  • 1 tablespoon white wine vinegar
  • 4 cups chopped romaine lettuce
  • 1 cup cherry tomatoes, halved
  • 1 ounce queso fresco cheese, crumbled, or Monterey Jack cheese, shredded ( ¼ cup)

Preparation

  • Prep

  • Ready In

  1. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken to about ½-inch thickness. Remove plastic wrap.
  2. 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.
  3. In a medium bowl combine beans, corn, oil and the remaining half of the spice mixture. Stir to combine.
  4. 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°F), turning chicken and stirring bean mixture once halfway through broiling.
  5. Meanwhile, in a small bowl combine salad dressing, barbecue sauce and vinegar; set aside.
  6. 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 information

  • Serving size: 1¾ cups salad, 4 ounces chicken, about 1 tablespoon dressing
  • Per serving: 345 calories; 11 g fat(2 g sat); 8 g fiber; 30 g carbohydrates; 33 g protein; 94 mcg folate; 80 mg cholesterol; 5 g sugars; 5,057 IU vitamin A; 13 mg vitamin C; 131 mg calcium; 3 mg iron; 435 mg sodium; 1,006 mg potassium
  • Nutrition Bonus: Vitamin A (101% daily value), Folate (24% dv), Vitamin C (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ vegetables, 1 starch, ½ fat, ½ other carbohydrate

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