Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Chicken, Black Bean, Corn & Tomato Salad

:  March/April 1994

Your rating: None Average: 4 (30 votes)

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.


Chicken, Black Bean, Corn & Tomato Salad Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

More Healthy Recipe Ideas

You Might Also Like

Preparation

  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 sauté 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.

Tips & Notes

  • 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

Per serving: 243 calories; 6 g fat ( 1 g sat , 3 g mono ); 47 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 23 g protein; 6 g fiber; 402 mg sodium; 602 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (28% dv), Iron (16% dv), Selenium (23% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1/2 vegetable


More From EatingWell

Recipe Categories

Ethnic/Regional
Mexican
Main Ingredient
Beans/Legumes
Chicken
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Summer
Fall
Holiday
July 4th
Labor Day
Memorial Day
Style/Theme
Everyday favorites
Make ahead instructions
Quick (total 30 min. or less)
Type of Dish
Main dish, combination meal
Main dish, poultry
Salad, main dish
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Publication
March/April 1994
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner