Southwestern Chicken Salad

Southwestern Chicken Salad
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Choose vegetables that are dark green, red, or orange more often and try to eat more dry beans and peas. 

Southwest Chicken Salad
Yield: 6 servings


  • 2 cups cooked chicken (heated to 165°F as measured with a food thermometer), chopped
  • 1 cup tomato, gently rubbed under cold running water, chopped
  • 1/2 cup green onions, gently rubbed under cold running water, chopped
  • 1 (11 ounce) can corn, drained and rinsed
  • 1/2 cup Cheddar cheese, shredded
  • 1/2 cup black beans, drained and rinsed
  • 6 cups mixed salad greens, gently rubbed under cold running water (if not pre-washed)
  • 2/3 cup fat-free sour cream
  • 1/2 cup picante sauce
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • Tortilla chips (optional)*


  1. Wash hands with soap and water.
  2. In a large bowl, mix cooked chicken, tomato, green onions, corn, cheese, black beans and salad greens.
  3. In a separate small bowl, make dressing by combining sour cream, picante sauce, chili powder, and cumin.
  4. Gently mix salad with dressing and serve.
  5. Store leftovers in a sealed container in the refrigerator.

Optional: Top salad with crushed tortilla chips. You can use two 12.5 oz. cans of chicken in place of 2 cups cooked chicken. Use 2/3 cup plain non-fat Greek yogurt instead of sour cream.

Nutrition Information:

  • Serving Size (1/6 of recipe):
  • Calories 191
  • Total Fat 39g
  • Saturated Fat 1g
  • Cholesterol 43mg
  • Sodium 466mg
  • Total Carbohydrates 21g
  • Fiber 4g
  • Total Sugars 4g
  • Protein 21g
  • Vitamin A 31%
  • Vitamin C 23%
  • Calcium 14%
  • Iron 12%