Black Bean Chicken Salad
Source of Recipe
the Bean Education and Awareness Network
Recipe Introduction
If fresh mangoes aren't available (or don't look good),
jars of sliced mango can be found in the produce section of many supermarkets
List of Ingredients
Serves 6 to 8.
4 (8-in.) flour tortillas
Oil
1 (15-oz.) can kidney beans
1 (15-oz.) can black beans
1 medium zucchini
1 small red bell pepper
4 skinless chicken breast halves (about 1 lb.), cooked and diced or shredded
1 c. cubed mango
1/4 c. chopped green onions (green part only)
6 c. torn salad greens
Honey-Cumin Dressing:
1/2 c. orange juice
2 tbsp. olive oil
1 1/2 tbsp. honey
1 tbsp. lime juice
1/4 tsp. ground cumin, or more, to taste
Hot pepper sauce to taste
Recipe
Preheat oven to 375 degrees. Cut tortillas into 6 wedges each; brush with
oil; bake 5 to 6 minutes, until just beginning to brown. Set aside to serve
with salad.
Drain kidney beans and black beans; rinse if desired. Cut zucchini in half
lengthwise, then slice. Core and seed the pepper, then chop. Combine
chicken, kidney beans, black beans, zucchini, pepper, mango and green
onions.
Prepare dressing: In a jar, combine orange juice, oil, honey, lime juice,
cumin and hot pepper sauce. Shake well.
Pour dressing over chicken mixture and mix well. Spoon over greens on
individual plates or toss together. Garnish with tortilla wedges.
Nutrition information per 1/8 serving:
Calories 296
Carbohydrates 38 g
Protein 20 g
Fat 7 g
including sat. fat 2 g
Cholesterol 35 mg
Sodium 344 mg
Calcium 85 mg
Dietary fiber 6 g
Diabetic exchanges per serving: 2 1/2 bread/ starch exch., 2 lean-fat meat
exch.
|
|
member logon
