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.

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

1 3/4 cups salad, 4 ounces chicken, about 1 tablespoon dressing
345 calories; protein 33.1g; carbohydrates 30.3g; dietary fiber 7.6g; sugars 5.4g; fat 10.5g; saturated fat 2.1g; cholesterol 79.6mg; vitamin a iu 5057.3IU; vitamin c 13mg; folate 93.6mcg; calcium 131.4mg; iron 3.3mg; magnesium 99.6mg; potassium 1006.5mg; sodium 435.5mg.

1 1/2 vegetables, 1 starch, 1/2 fat, 1/2 other carbohydrate