Southwest Chicken and Corn Salad



Serving size

about 2 1/2 cups salad
45 Minutes
60 minutes

This recipe can be multiplied and makes great leftovers. Keep tightly covered in the refrigerator for up to 3-4 days.

Southwest Chicken and Corn Salad


16 ounces Boneless, skinless chicken thighs
3 large ear Corn, sweet, white, raw
1 15 ounce can Canned no salt added black beans (drained and rinsed)
2 Medium stalk Celery, raw (diced)
1 large Green bell peppers (seeded and diced)
1 Large Shallots, raw (minced)
1/4 cup Pumpkin seeds
1 tsp.. Smoked paprika
1/2 tsp. Chili powder
1/2 tsp.. Ground cumin
1 tsp., leaves Dried oregano
1/2 tsp. Salt
1 to taste Black pepper
1/2 lime yields Lime juice, raw
2 Tbsp. Reduced fat sour cream
2 Tbsp. Reduced fat mayonnaise
1 medium Avocados, raw (peeled and sliced)


Place a large skillet in the oven and preheat to 325°F.

While the oven is preheating peel the corn husks back but leave attached at the base of the cob. Remove the corn silks and rinse well.

Fold the cornhusks back around the corn and then wrap each cob with aluminum foil.

When the oven is hot place the chicken in the pan. Place the wrapped corn in the oven.

Roast the chicken for about 15 – 20 minutes. Remove to a plate and let cool.

Roasting the corn will take 20 to 25 minutes. Remove and allow to cool in the foil.

When the chicken is cool, cut into medium dice and place in a large mixing bowl.

When the corn is cool, cur the corn kernels from the cob and add to the bowl.

Add the celery, bell pepper, chili powder, paprika, cumin, oregano, salt, pepper, lime, sour cream and mayonnaise.

Fold together until well blended. Chill well before serving with 1/4 sliced avocado garnishing each serving.

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Special Diet Information

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


Avoid this recipe if you are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Check sour cream for modified food starch. Best Foods and Hellman's mayonnaises are gluten-free.


This is a low sodium recipe.

Recipe Notes

This is the perfect example of how Mediterranean diet translates to our American kitchens. Whole grain corn, veggies, legumes, lean meatm and great quality fats all in a single bowl – but with great Southwestern flavors.

If you have a cookout with chicken, this is a perfect salad to use up the leftovers. It’s so easy to make that it’s more than worth it to make a double batch. If you like a little more spice, add another 1/2 teaspoon cumin and a pinch of cayenne pepper for that extra zing. A touch of chipotle powder is a great addition as well.

"Business is never so healthy as when, like a chicken, it must do a certain amount of scratching for what it gets."

Henry Ford, Automaker