Chicken and Black Bean Salad

Healthy and filling for a week's worth of lunches or a quick, light supper during the week.

  • prep time 25 min
  • total time 25 min
  • ingredients 11
  • servings 4

Ingredients

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
  • 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.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 Serving
    Calories
    480
    (
    Calories from Fat
    170),
    % Daily Value
    Total Fat
    18g
    18%
    (Saturated Fat
    7g,
    7%
    Trans Fat
    0g
    0%
    ),
    Cholesterol
    100mg
    100%;
    Sodium
    1620mg
    1620%;
    Total Carbohydrate
    36g
    36%
    (Dietary Fiber
    13g
    13%
      Sugars
    9g
    9%
    ),
    Protein
    43g
    43%
    ;
    % Daily Value*:
    Vitamin A
    150%;
    Vitamin C
    45%;
    Calcium
    35%;
    Iron
    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 Choices:
    2 1/2
    *Percent Daily Values are based on a 2,000 calorie diet.
    © 2013 ®/TM General Mills All Rights Reserved