Full of flavor, but low in calories and fat, I love this salad for lunch in the summer.
Servings: 4Prep Time: 30 minutes Cook Time: 15 minutes
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, halved lengthwise
1 cup frozen whole-kernel corn
1 cup canned no-salt-added black beans, rinsed and drained
1/3 cup chopped red onion
1/2 cup shredded fat-free Cheddar cheese
1/2 cup loosely packed cilantro
1/4 cup fat-free plain yogurt
1/4 cup light mayonnaise
1 tablespoon canned chipotle pepper in adobo sauce
1 tablespoon fresh lime juice
4 cups torn leafy salad greens
1/2 cup crushed baked tortilla chips
Preheat the oven to 425°F.
Lightly spray two baking sheets with cooking spray. Put the chicken on one baking sheet. Spread the corn in a single layer on the other.
Bake both for 16 minutes, or until the chicken is no longer pink in the center and the corn is roasted and slightly crunchy, turning the chicken over and stirring the corn halfway through.
Let the chicken cool slightly, about 2 minutes, or until easy to handle. Cut into bite-size pieces.
In a large bowl, gently toss the chicken, corn, beans, onion, and Cheddar.
In a blender, pulse the cilantro, yogurt, mayonnaise, chipotle in sauce, and lime juice until well blended. Pour over the chicken mixture and toss gently to combine.
Put the salad greens on plates. Spoon the chicken salad over the greens. Garnish with the tortilla chips.
Or…spoon some of the chicken mixture in to soft flour tortillas for wrap sandwiches.
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