Wednesday, August 3, 2011

Chicken, Black Bean, Corn & Tomato Salad

After reading an article from  & discovering that we all need to eat more beans to reduce the amount of belly fat, I tried this delicious meal.  It's also a cool & refreshing Summertime meal.  I hope you try it!

12 ounces skinless, boneless chicken breasts,
     poached (I grilled it)
1 - 15 ounce can black beans, drained & rinsed
1 large vine-ripened tomato or 2 plum
   tomatoes, cored & diced
1 c. frozen corn, thawed
3 cloves garlic, minced
2 t. dried oregano
1 1/2 t. ground cumin
2 T. sherry or apple cider vinegar
1/2 t. salt
1/2 c. chopped scallions
1/4 c. chopped fresh parsley (I think cilantro would be better)

Shred or chop chicken & combine with black beans, tomatoes & corn in a salad bowl.

Heat oil in a small skillet over medium heat.  Add garlic & saute until just beginning to color, about 30 seconds.  Add oregano & cumin; stir until fragrant, about 10 seconds.  Remove from heat; add vinegar & salt.  Pour over the salad.  Add scallions & parsley; gently toss to combine.

Note:  Next time I will add a minced jalapeno.  I also think some cooked brown rice or barley would be a good substitute for the corn.

Makes 4 servings at 250 calories; 6 g. fat; 26 g carbs; 24 g. protein; 6 g. fiber

Recipe source:

I am sharing this with On the Menu Monday at Stonegable. Recipe of the Week


  1. Kitty,
    I use black beans wherever I can and always look for recipes with them. This one seems to have caught my eye! We enjoy chicken! Watching all ingredients to keep healthy!!! I can't wait to try this recipe. Thank you!

  2. Hi Kitty,
    This looks like a great summertime salad. Thanks for sharing and hope you are having a great day!
    Miz Helen

  3. Kitty, I found you. Excited to stay connected with you. It was so great to see you today!!!!
    You helped make my BD very memorable. Hugs, Sandy

  4. All the flavors in this salad are GREAT! This is a perfect combo of veggies and protein!


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