Southwestern Chicken Salad

Southwestern Chicken Salad
Download Handout Spanish Handout

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

Ingredients:

  • 2 cups cooked chicken, 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)*

Directions:

  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.
Notes: 

Optional: Top salad with crushed tortilla chips.

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%