Mediterranean Diet

Southwest Chicken Salad

Name: Southwest Chicken Salad
Prep time: 30 min
Cook time: 24 min
Total time: 54 min
Yield: 4 servings
Cuisine: Bowls
Ingredients: 4 medium boneless skinless chicken breasts (about 6 oz each); 4 tablespoons olive oil, (for the marinade); 4 tablespoons lime juice (about the juice of 2 limes); 2 teaspoons white wine vinegar; 2 teaspoons chili powder; 2 teaspoons ancho chili powder (if you don’t have ancho chili powder, just use regular); 1 1/2 teaspoons salt; 1 teaspoon onion powder; 1 teaspoon garlic powder; 1/2 teaspoon ground cumin; 1/2 teaspoon smoked paprika; 1/2 teaspoon freshly ground black pepper; 2 teaspoons olive oil, (for cooking chicken); 4-6 cups romaine lettuce, (chopped); 1 pint cherry tomatoes, (halved); 1 cup cooked black beans (canned is perfect); 1 cup cooked corn (canned is perfect); 1/2 small red onion, (thinly sliced); 1 avocado (sliced); 1 cup cilantro, (packed); 3/4 cup plain Greek yogurt; 3 tablespoons olive oil; 2 tablespoons lime juice (about the juice of 1 lime); 1 tablespoon honey; 1 clove garlic; 1/2 teaspoon kosher salt, (plus more to taste); 1/4 cup water

4 servings

분량

30 minutes

활동 시간

54 minutes

총 시간

요리 시작

재료

4 medium boneless skinless chicken breasts (about 6 oz each)

4 tablespoons olive oil, (for the marinade)

4 tablespoons lime juice (about the juice of 2 limes)

2 teaspoons white wine vinegar

2 teaspoons chili powder

2 teaspoons ancho chili powder (if you don’t have ancho chili powder, just use regular)

1 1/2 teaspoons salt

1 teaspoon onion powder

1 teaspoon garlic powder

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/2 teaspoon freshly ground black pepper

2 teaspoons olive oil, (for cooking chicken)

4-6 cups romaine lettuce, (chopped)

1 pint cherry tomatoes, (halved)

1 cup cooked black beans (canned is perfect)

1 cup cooked corn (canned is perfect)

1/2 small red onion, (thinly sliced)

1 avocado (sliced)

1 cup cilantro, (packed)

3/4 cup plain Greek yogurt

3 tablespoons olive oil

2 tablespoons lime juice (about the juice of 1 lime)

1 tablespoon honey

1 clove garlic

1/2 teaspoon kosher salt, (plus more to taste)

1/4 cup water

방향

To make the chicken

Line a large cutting board with plastic wrap or parchment paper. Lay chicken breasts on top in a single layer, and then cover with another piece of plastic wrap or parchment paper.

Using a meat mallet or a heavy skillet (cast iron works best), pound each chicken breast to about 1/2-inch thickness.

Transfer the chicken to a large bowl or zip-top storage bag. Add all remaining ingredients for the marinade.

Cover and refrigerate for 30 minutes.

Working in 2 batches, heat 1 teaspoon olive oil in a large skillet over medium-high heat.

Remove chicken from marinade and shake off any excess. Transfer to hot skillet and cook for 6-8 minutes on both sides, or until the internal temperature reaches 165F and is fully cooked.

Add the remaining 1 teaspoon of olive oil and repeat the same steps with the remaining 2 chicken breasts.

Transfer chicken to a cutting board and let rest for 5 minutes. Slice and serve in salad when ready.

To make the cilantro-lime dressing

Add all dressing ingredients to a blender or food processor. Blend until smooth.

To assemble the salad

Place the chopped romaine lettuce in salad bowls and top with cherry tomatoes, beans, corn, red onion and sliced chicken.

Drizzle with cilantro-lime dressing and serve.

영양 정보

1회 제공량

칼로리

502 kcal

지방 전체

24 g

포화 지방

4 g

불포화 지방

트랜스 지방

1 g

콜레스테롤

74 mg

나트륨

1367 mg

탄수화물 전체

39 g

식이섬유

11 g

총 당류

12 g

단백질

37 g