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Chicken and Black Bean Salad

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  • 25 min prep time
  • 25 min total time
  • 11 ingredients
  • 4 servings
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Healthy and filling for a week's worth of lunches or a quick, light supper during the week.

1
package (1 lb) boneless skinless chicken breasts
1
teaspoon salt
1
teaspoon pepper
1
tablespoon olive oil or vegetable oil
8
cups torn leaf lettuce (1 medium head)
1
can (15 oz) black beans, drained, rinsed
1
pint grape tomatoes, cut in half (about 2 cups)
1
large carrot, sliced (1 cup)
8
green onions, chopped
1
cup finely shredded Mexican cheese blend (4 oz)
1/2
cup honey Dijon dressing

Steps

  • 1 Sprinkle both sides of chicken breasts with salt and pepper; cut into strips.
  • 2 In 12-inch nonstick skillet, heat oil over medium-high heat. Stir in chicken; cook 3 to 5 minutes or until golden brown. Turn chicken strips over; cook 3 to 4 minutes longer until chicken is no longer pink in center. Transfer to paper towel-lined plate.
  • 3 Just before serving, on each of 4 plates, layer one-fourth of lettuce, beans, tomatoes, carrot, green onions, cheese and chicken. Drizzle each salad with 2 tablespoons dressing.

Expert Tips

TO MAKE AHEAD FOR LUNCH AT WORK Keep your salad fresh by making it upside down! Add the dressing to the bottom of your salad container first. Then top with chicken, cheese, green onions, carrot, beans and lettuce. When you're ready to eat, keep the lid on the container, turn it over and shake it. Your salad will be freshly tossed and ready to enjoy. (Don't forget to pack a fork.)

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
480
% Daily Value
Total Fat
18g
28%
Saturated Fat
7g
36%
Trans Fat
0g
0%
Cholesterol
100mg
33%
Sodium
1620mg
67%
Total Carbohydrate
36g
12%
Dietary Fiber
13g
53%
Protein
43g
43%
% Daily Value*:
Vitamin A
150%
150%
Vitamin C
45%
45%
Calcium
35%
35%
Iron
30%
30%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 4 Vegetable; 0 Very Lean Meat; 5 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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