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Southwest Chicken Salad with Avocado, Black Beans and Corn Recipe

This entree salad is a recipe for success—delicious and filling, but doesn’t break the calorie bank.
Recipe_Entree_SouthwestChickenSalad

Categories

Ingredients

  • 3 cups mixed salad greens and vegetables
  • Fresh cilantro
  • 4 oz. grilled chicken (or use Rotisserie)
  • 1/2 cup canned black beans (rinse and drain)
  • 1 Tbsp. toasted pine nuts
  • 1/4 avocado
  • 2 Tbsp. Kathy’s Creamy Salsa Dressing (see below)

Directions

  • Toss together greens and vegetables.
  • Add in black beans and grilled chicken.
  • Top with avocado slices and pine nuts.
  • Toss entire salad in with dressing (see recipe below).
  • Top with cilantro.

Nutrition Analysis: Salad (without dressing)
Serves: 1

Calories: 365
Fiber: 10 g
Fat: 15 g
Protein: 39 g
Saturated Fat: 2 g
Sodium: 573 mg
Cholesterol: 98 mg
Carbohydrates: 24 g

Kathy’s Creamy Salsa Dressing

Ingredients
1/2 cup onion and bell pepper assortment, chopped medium
1/2 cup light sour cream
1/2 cup light mayonnaise
1/4 cup prepared salsa
2 Tbsp. low-fat buttermilk (optional)
1/2 package Hidden Valley Original Ranch Dip Mix
1/4 cup fresh cilantro
2 Tbsp. fresh lime juice
1 tsp. cumin

Directions

  • Sauté peppers and onions in non-stick spray. Set aside to cool.
  • Mix the remaining ingredients together and fold in cooled pepper and onion mixture. Adjust seasoning, as desired.

Nutritional Analysis
Serves: 16; Serving Size: 2 Tbsp.

Calories: 45
Fiber: 0 g
Fat: 4 g
Protein: 1 g
Saturated Fat: 1 g
Sodium: 101 mg
Cholesterol: 7 mg
Carbohydrate: 3 g

Recipe provided by Patty Kirk, RDN, LD , Cooper Clinic Nutrition