Chicken, Black Bean, Corn & Tomato Salad
Chicken, Black Bean, Corn & Tomato Salad is a salad that serves 4. One portion of this dish contains approximately 27g of protein, 7g of fat, and a total of 289 calories. For $1.76 per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. 167 people found this recipe to be yummy and satisfying. If you have olive oil, oregano, fresh parsley, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 30 minutes. It is a good option if you're following a gluten free and dairy free diet. It is brought to you by Eating Well. Taking all factors into account, this recipe earns a spoonacular score of 93%, which is amazing. Black Bean, Corn and Tomato Salad, Tomato, Avocado, Corn & Black Bean Salad, and Black Bean, Corn and Cherry Tomato Salad are very similar to this recipe.
Servings: 4
Preparation duration: 30 minutes
Ingredients:
1 15-ounce can black beans, rinsed
2 tablespoons sherry vinegar, or cider vinegar
1/4 cup chopped fresh parsley
1 cup frozen corn, thawed
3 cloves garlic, finely chopped
1 1/2 teaspoons ground cumin
1 tablespoon extra-virgin olive oil
2 teaspoons dried oregano
1/2 teaspoon salt
1/2 cup chopped scallions, (3 scallions)
12 ounces boneless, skinless chicken breasts, trimmed and poached (see Tip)
1 large vine-ripened tomato, or 2 plum tomatoes, cored and diced
Equipment:
sauce pan
frying pan
Cooking instruction summary:
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.NutritionPer serving: 243 calories; 6 g fat (1 g sat, 3 g mono);47 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 23 g protein; 6 g fiber; 402 mg sodium; 602 mg potassium.Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (28% dv), Iron (16% dv), Selenium (23% dv).Carbohydrate Servings: 1Exchanges: 1 starch, 1/2 vegetableMore From EatingWellHealthy Fruit Bars RecipesThese healthy fruit bars are the perfect snack to put in your...Healthy Summer Dessert RecipesCelebrate summer with our summer dessert recipes made with...Top 50 Potluck RecipesThis collection of healthy potluck recipes is full of crowd-...Healthy Bean Salad RecipesThese healthy bean salad recipes bring fresh summery life to the...Recipes for Healthy Brownies and BlondiesBrownies and blondies are crowd-pleasing desserts for any...Low-Calorie Pasta Salad RecipesOur low-calorie pasta salad recipes will be a favorite dish...Healthy Smoothie RecipesWhether you're looking for a quick breakfast or a refreshing...Healthy Iced Tea RecipesA tall glass of iced tea on a hot day is refreshing, and it...10-Minute Breakfast RecipesIf youre in a rush and thinking about skipping breakfast,...Granola Bar Recipes and Power Bar RecipesUsing healthy ingredients such as nuts, dried fruit and whole...Healthy Spinach RecipesSpinach might have made Popeye strong, but what he probably...Mothers Day Brunch RecipesTheres no better way to celebrate Mothers Day than by...Good Skin Foods: Healthy Recipes for Glowing SkinSunscreen helps keep your skin healthy and beautiful,...Quick Light LunchesSave your waistline and your wallet with these quick and...Breakfast Casserole RecipesOur breakfast casserole recipes are a satisfying way to start...Easy Mexican Food FavoritesWe love Mexican meals, but often the differences between...Recipe CategoriesType of DishMain dish, combination mealMain dish, poultrySalad, main dishEase of PreparationEasyTotal Time30 minutes or lessServings4Ethnic/RegionalMexicanMain IngredientBeans/LegumesChickenHealth & Diet ConsiderationsDiabetes appropriateLow calorieLow cholesterolLow saturated fatLow sodiumHeart healthyHealthy weightHigh fiberHigh potassiumGluten freePreparation/ TechniqueSauteMeal/CourseLunchDinnerSeasonSummerFallHolidayJuly 4thLabor DayMemorial DayStyle/ThemeEveryday favoritesMake ahead instructionsQuick (total 30 min. or less)PublicationMarch/April 1994
Step by step:
Tip To poach chicken breasts
1. 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.Nutrition
2. More From Eating
3. WellHealthy Fruit Bars Recipes
4. These healthy fruit bars are the perfect snack to put in your...Healthy Summer Dessert Recipes
5. Celebrate summer with our summer dessert recipes made with...Top 50 Potluck Recipes
6. This collection of healthy potluck recipes is full of crowd-...Healthy Bean Salad Recipes
7. These healthy bean salad recipes bring fresh summery life to the...Recipes for Healthy Brownies and Blondies
8. Brownies and blondies are crowd-pleasing desserts for any...Low-Calorie Pasta Salad Recipes
9. Our low-calorie pasta salad recipes will be a favorite dish...Healthy Smoothie Recipes
10. Whether you're looking for a quick breakfast or a refreshing...Healthy Iced Tea RecipesA tall glass of iced tea on a hot day is refreshing, and it...10-Minute Breakfast Recipes
11. If youre in a rush and thinking about skipping breakfast,...Granola Bar Recipes and Power Bar Recipes
12. Using healthy ingredients such as nuts, dried fruit and whole...Healthy Spinach Recipes
13. Spinach might have made Popeye strong, but what he probably...Mothers Day Brunch Recipes
14. Theres no better way to celebrate Mothers Day than by...Good Skin Foods: Healthy Recipes for Glowing Skin
15. Sunscreen helps keep your skin healthy and beautiful,...Quick Light Lunches
16. Save your waistline and your wallet with these quick and...Breakfast Casserole Recipes
17. Our breakfast casserole recipes are a satisfying way to start...Easy Mexican Food Favorites
18. We love Mexican meals, but often the differences between...Recipe Categories
19. Type of Dish
20. Main dish, combination meal
21. Main dish, poultry
22. Salad, main dish
23. Ease of Preparation
24. EasyTotal Time30 minutes or less
25. Servings4Ethnic/Regional
26. Mexican
27. Main Ingredient
28. Beans/Legumes
29. Chicken
30. Health & Diet Considerations
31. Diabetes appropriate
32. Low calorie
33. Low cholesterol
34. Low saturated fat
35. Low sodium
36. Heart healthy
37. Healthy weight
38. High fiber
39. High potassium
40. Gluten free
41. Saute
42. Meal/Course
43. Lunch
44. Dinner
45. Season
46. Summer
47. FallHoliday
48. July 4thLabor DayMemorial DayStyle/Theme
49. Everyday favorites
50. Make ahead instructions
51. Quick (total 30 min. or less)Publication
52. March/April 1994
Nutrition Information:
covered percent of daily need
