Chopped Southwestern Salad
Servings
2Serving size
1 large saladThis recipe can be multiplied. Once cooked, the chicken will keep well in the refrigerator for about 2 days, as will the dressing.
Serve with Tomatillo Salsa
Ingredients
| 1 tsp. Olive oil |
| 1 medium White onions (diced) |
| 8 ounces Boneless, skinless chicken thighs (cut into small dice) |
| 1 1/2 tsp. no salt added chili powder |
| 1/2 tsp., whole Ground cumin |
| 1/8 tsp. Cayenne pepper |
| 1 tsp.. Smoked paprika |
| 1/4 tsp. Salt (divided) |
| 1/4 cup No salt added vegetable stock |
| 1 to taste Black pepper |
| 1 large ear Corn, sweet, white, raw (kernels cut from cob) |
| 1/2 cup Coriander (cilantro) leaves, raw |
| 2 Tbsp. Nonfat Greek Yogurt |
| 2 Tbsp. Reduced fat sour cream |
| 2 Tbsp 2% milk |
| 1/2 tsp.. Maple syrup |
| 12 cherry Grape or cherry tomatoes |
| 8 leaf outer Romaine lettuce (chopped) |
| 1/2 15 ounce can Canned no salt added black beans (drained, rinsed, & chilled) |
| 1/2 medium Red bell peppers (diced) |
Instructions
Add the onion and cook for about 5 minutes stirring frequently.
Add the chicken thighs and cook for about 2 minutes until the chicken is browned lightly on all sides.
Add the chili powder, cumin, cayenne, paprika, 1/8 teaspoon salt and water.
Reduce the heat to medium and simmer for 20 minutes until all but about 2 tablespoons of the water is evaporated. Stir occasionally.
Add the corn and stir.
Cook for 2 minutes. Stir occasionally.
Remove from the heat, let cool for 15 minutes and then put in the refrigerator to chill.
Place the yogurt, sour cream, milk, lime juice, 1/8 teaspoon salt and maple syrup in a blender and puree until smooth. Place in the refrigerator to chill.
When ready to assemble place the tomatoes, romaine, black beans and peppers in a bowl.
Toss well.
Add the chicken mixture and the green sauce and fold together gently.
Serve.
Serve this recipe with one of these vegetable side dishes.
Tomatillo Salsa
Combine all ingredients and refrigerate for at least 4 hours to let the flavors blend. Overnight is best.
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Special Diet Information
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Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
This salad is one that is worth making a double or triple batch of. The chicken and corn filling is delicious and keeps well for an easy salad later in the week or even making into tacos. The green dressing is fantastic on its own and worth having for leftovers.
The recipe is also a great example of Mediterranean diet translated for the American kitchen – whole grains, less meat, veggies, legumes, fruit and great quality fats.