BBQ Chicken and Roasted Corn Salad

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.

Prep Time:
25 mins
Additional Time:
10 mins
Total Time:
35 mins
4 servings


  • 1 to 1 1/4 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 (1/4 cup)


  1. 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.

  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 degrees 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 Facts (per serving)

345 Calories
11g Fat
30g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 3/4 cups salad, 4 ounces chicken, about 1 tablespoon dressing
Calories 345
% Daily Value *
Total Carbohydrate 30g 11%
Dietary Fiber 8g 27%
Total Sugars 5g
Protein 33g 66%
Total Fat 11g 13%
Saturated Fat 2g 11%
Cholesterol 80mg 27%
Vitamin A 5057IU 101%
Vitamin C 13mg 14%
Folate 94mcg 23%
Sodium 436mg 19%
Calcium 131mg 10%
Iron 3mg 18%
Magnesium 100mg 24%
Potassium 1007mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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