Make this Southwestern chicken salad by combining chicken breast, beans and corn. Drizzle with a skinny salad dressing made from Greek yogurt, salsa, lime and chili powder so you get plenty of creaminess without feeling weighed down. Make this dish ahead of time and serve chilled over a bed of fresh salad greens. It’ll surely hit the lunch spot!
Southwestern Chicken Salad
Ingredients
- 2 teaspoons olive oil
- 3/4 teaspoon salt, divided
- 3/4 teaspoon black pepper, divided
- 1 1/2磅（24盎司或680克）无骨，无皮肤的鸡胸肉
- 1/4 cup (60 grams) plain Greek yogurt
- 2 tablespoons mayonnaise
- 1/4 cup (65 grams) salsa
- 3 tablespoons lime juice (about 1 1/2 limes, squeezed)
- 2 teaspoons chili powder
- 1 (15-ounce or 425 grams) can of black beans, drained and rinsed
- 1 cup (140 grams) corn kernels
Directions
预热烤箱至400度F（204度C）。
Line a baking dish with parchment paper. Lightly rub the parchment paper with oil to prevent chicken from sticking.
Pat the chicken breast dry, rub with oil, and sprinkle with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Then, place the chicken breast in the baking dish. Cover the dish with parchment paper or aluminum foil, and bake for 30-40 minutes. Check that chicken is completely opaque all the way through. Set aside and wait for chicken to cool.
While chicken is cooling, make the salad dressing by combining 1/4 teaspoon salt, 1/4 teaspoon black pepper, plain Greek yogurt, mayonnaise, lime juice, salsa and chili powder in a bowl. Stir with a spoon until all ingredients are combined.
When chicken breast is cool enough to handle, slice the chicken into cubes about 1/4- to 1/2-inch in size.
为了制作沙拉，将黑豆，玉米仁和立方鸡肉混合在一起。在沙拉上淋上沙拉调味料，混合在一起直至充分混合。如果需要，用石灰楔子装饰。
营养Information
Serves: 4|Serving Size: 1 1/2 cups
Per serving:Calories: 446; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 808mg; Carbohydrate: 38g; Dietary Fiber: 10g; Sugar: 5g; Protein: 38g
营养Bonus:Potassium: 797mg; Iron: 19%; Vitamin A: 12%; Vitamin C: 11%; Calcium: 9%
能量提示（可选）
- Serve with a slice of 100% whole grain bread (about 110 calories each) to increase calories and fiber.（每份：卡路里：556;脂肪：19g;碳水化合物：57g;饮食纤维：13G;糖：8G;蛋白质：43G）
- 与1盎司（约10-15芯片）的烤玉米饼薯条一起食用，以增加卡路里和紧缩。(Per serving: Calories: 566; Fat: 19g; Carbohydrate: 61g; Dietary Fiber: 11g; Sugar: 5g; Protein: 40g)
- Serve with a side of green salad (about 1 cup of lettuce each) to increase fiber.(Per serving: Calories: 456; Fat: 17g; Carbohydrate: 40g; Dietary Fiber: 11g; Sugar: 6g; Protein: 39g)
Photo Credit: Demi Tsasis
