Description
A refreshing and flavorful Southwest Chicken Salad packed with protein and vibrant vegetables, perfect for a hearty meal.
Ingredients
Scale
- 1 pound (450g) boneless, skinless chicken breasts
- salt and pepper to taste
- 2 teaspoons (6g) taco seasoning
- 1 tablespoon (15ml) canola oil
- 1 large head Romaine lettuce, washed and chopped
- 1 red bell pepper, diced
- 1 large tomato, chopped
- 1½ cups (390-400g) black beans, rinsed and drained
- 2 ears grilled corn (or 1½ cups (140g) canned or frozen sweet corn)
- ½ cup (30g) chopped cilantro
- 2 ripe but still firm avocados, diced
- 2 green onions, sliced
- 1½–2 cups (360-480g) ranch dressing (low-fat, regular, or homemade)
- Optional toppings: shredded cheese, salsa, 2 cups (120g) broken plantain chips (or tortilla chips)
Instructions
- Sprinkle chicken breasts evenly on both sides with salt, pepper, and taco seasoning.
- Cook the chicken on a grill pan with about a tablespoon of oil until cooked through, about 5 minutes per side. Alternatively, you can use a skillet or grill outdoors.
- Remove the chicken from the pan and let it rest for 5-10 minutes. Cut it into bite-sized pieces.
- Layer the Romaine lettuce, sliced chicken breasts, bell pepper, tomatoes, black beans, corn, cilantro, avocado, and green onions in a large bowl.
- Add optional toppings like salsa, plantain or tortilla chips, and shredded cheese.
- Serve with ranch dressing on the side for customization.
Notes
- For a low-fat ranch dressing, combine: ½ cup (120g) low-fat mayonnaise, ¼ cup (120g) low-fat sour cream, juice of 1 lemon, ½-¾ cup (115-170g) buttermilk, 1 teaspoon granulated onion, 1 teaspoon minced garlic, ¾ teaspoon Worcestershire sauce, 1-2 teaspoons sriracha, 1 tablespoon chopped parsley, 1 tablespoon chopped dill weed, ½ teaspoon salt, and ½-1 teaspoon freshly ground black pepper. Mix, adjust seasonings to taste, chill, and enjoy.
- Feel free to customize ingredients based on availability. You can add different leafy greens, spicier peppers like jalapenos, or sautéed zucchini.
- The nutritional information is an estimate and can vary based on the products used.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Grilling/Preparation
- Cuisine: Southwestern
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3g
- Sodium: 800mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 30g
- Cholesterol: 75mg