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Chicken, Black Bean, Corn & Tomato Salad
1/13/2009 4:51:09 PM
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Here is some good winter comfort food which is healthy, too.
Chicken, Black Bean, Corn & Tomato Salad from EatingWell Re
Makes 4 servings, about 1 1/4 cups each
Ingredients
12 ounces boneless, skinless chicken breasts, trimmed and poached
(see Tip)
1 15-ounce can black beans, rinsed
1 large vine-ripened tomato
or 2 plum tomatoes, cored and diced
1 cup frozen corn, thawed
1 tablespoon
extra-virgin olive oil
3 cloves garlic, finely chopped
2 teaspoons dried
oregano
1 ½ teaspoons ground cumin
2 tablespoons sherry vinegar or cider
vinegar
½ teaspoon salt
½ cup chopped scallions (3 scallions)
¼ cup
chopped fresh parsley
 Chicken, Black Bean, Corn & Tomato Salad
Ingredients Cont.
Chicken, Black Bean, Corn & Tomato Salad
Instructions
1. Shred chicken and combine with black beans, tomatoes and corn
in a salad bowl.
2. Heat oil in a small skillet over medium heat. Add garlic
and sauté until just beginning to color, about 30 seconds. Add oregano and
cumin; stir until fragrant, about 10 seconds. Remove from the heat; add vinegar
and salt. Pour over the salad. Add scallions and parsley; gently toss to
combine.
Chicken, Black Bean, Corn & Tomato Salad
Instructions Cont.
Chicken, Black Bean, Corn & Tomato Salad
Tips
Cover and refrigerate for up to 8 hours.
Tip: To poach chicken breasts: Place boneless, skinless chicken breasts in a
medium skillet or saucepan and add lightly salted water to cover; bring to a
boil. Cover, reduce heat to low and simmer gently until chicken is cooked
through and no longer pink in the middle, 10 to 12
minutes.
Chicken, Black Bean, Corn & Tomato Salad Tips
Cont.
Chicken, Black Bean, Corn & Tomato Salad
Nutrition Information
Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 47 mg cholesterol; 26
g carbohydrate; 24 g protein; 6 g fiber; 402 mg sodium; 415 mg
potassium.
Nutrition bonus: Vitamin A (20% daily value), Vitamin C (28% dv),
Iron (16% dv), Selenium (23% dv).
1 Carbohydrate Serving
Exchanges: 1
starch, 1/2 vegetable
Chicken, Black Bean, Corn & Tomato Salad
Nutrition Information Cont.
12 ounces boneless, skinless chicken breasts, trimmed and
poached (see Tip)
1 15-ounce can black beans, rinsed
1 large vine-ripened
tomato or 2 plum tomatoes, cored and diced
1 cup frozen corn, thawed
1
tablespoon extra-virgin olive oil
3 cloves garlic, finely chopped
2
teaspoons dried oregano
1 ½ teaspoons ground cumin
2 tablespoons sherry
vinegar or cider vinegar
½ teaspoon salt
½ cup chopped scallions (3
scallions)
¼ cup chopped fresh parsley
1. Shred chicken and combine with black beans, tomatoes and
corn in a salad bowl.
2. Heat oil in a small skillet over medium heat. Add
garlic and sauté until just beginning to color, about 30 seconds. Add oregano
and cumin; stir until fragrant, about 10 seconds. Remove from the heat; add
vinegar and salt. Pour over the salad. Add scallions and parsley; gently toss to
combine.
Cover and refrigerate for up to 8 hours.
Tip: To poach chicken breasts: Place boneless, skinless chicken breasts in a
medium skillet or saucepan and add lightly salted water to cover; bring to a
boil. Cover, reduce heat to low and simmer gently until chicken is cooked
through and no longer pink in the middle, 10 to 12 minutes.
Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 47 mg cholesterol; 26
g carbohydrate; 24 g protein; 6 g fiber; 402 mg sodium; 415 mg
potassium.
Nutrition bonus: Vitamin A (20% daily value), Vitamin C (28% dv),
Iron (16% dv), Selenium (23% dv).
1 Carbohydrate Serving
Exchanges: 1
starch, 1/2 vegetable
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