Chicken, Black Bean, Corn & Tomato Salad

From EatingWell: 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.

Chicken, Black Bean, Corn & Tomato Salad Recipe

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

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

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

Preparation

Shred chicken and combine with black beans, tomatoes and corn in a salad bowl.
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

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