Recipes

Salads: Entree

Southwest BBQ Chicken Salad

A lighter barbecue chicken mixture uses skinless shredded chicken breast blended with barbecue sauce and green onions. Instead of French fried onions, this recipe calls for black beans. A light dressing finishes it off.

Ingredients:

  • 2 cups shredded boneless, skinless roasted or grilled chicken breast
  • 1 cup black beans (from can), drained and rinsed
  • 1/2 cup barbecue sauce (mild or hot, depending on your preference)
  • 1/2 cup fresh, chopped cilantro (optional)
  • 1/4 cup finely chopped green onions
  • 8 cups dark green salad greens (from a bag or from lettuce heads, torn into pieces and rinsed)
  • 2 medium tomatoes, chopped
  • 1 cup frozen corn, very lightly microwaved and chilled in refrigerator
  • 1 cup black beans (about one 15-ounce can, drained)
  • 1/3 cup light ranch dressing (light blue cheese can also be used)
  • Handful of tortilla chips (optional)

Preparation:

  1. Add chicken, beans, barbecue sauce, cilantro (if desired) and green onions to a medium bowl and toss to blend well; set aside.
  2. In large salad bowl, add salad greens, tomatoes, and corn and toss to mix. Portion mixture evenly into 4 individual salad bowls and top with a fourth of the chicken mixture.
  3. Drizzle light ranch dressing evenly over the top of the four salad servings. Garnish each serving with a couple of tortilla chips, if desired.

Yield:
4 entree salad servings

Nutritional Information:
Per serving: 318 calories, 30 g protein, 30 g carbohydrate, 9.5 g fat, 2 g saturated fat, 2 g monounsaturated fat, 4 g polyunsaturated fat, 64 mg cholesterol, 7 g fiber, 710 mg sodium. Calories from fat: 26%.

Recipes provided by Elaine Magee; © 2007 Elaine Magee

© 2007 WebMD Inc.


Last Editorial Review: 7/24/2007




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