SOUTHWESTERN SALAD RECIPES

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SOUTHWESTERN BLACK BEAN SALAD - SKINNYTASTE



Southwestern Black Bean Salad - Skinnytaste image

I love this Southwestern black bean salad when the weather warms, it makes enough to feed a crowd. Also makes a great side dish or appetizer if served with chips or as a topping for taco salads. You can even serve with grilled meat and fresh tortillas.

Provided by Gina

Categories     Appetizer    Salad    Side Dish

Total Time 35 minutes

Prep Time 5 minutes

Yield 13

Number Of Ingredients 11

15.5 oz can black beans (rinsed and drained)
9 oz cooked corn (fresh or frozen (thawed if frozen))
1 medium tomato (chopped)
1/3 cup red onion (chopped)
1 scallion (chopped)
1 1/2 - 2 limes (juice of)
1 tbsp olive oil
2 tbsp fresh minced cilantro (or more to taste)
salt and fresh pepper
1 medium hass avocado (diced)
1 diced jalapeno (optional)

Steps:

  • In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper.
  • Squeeze fresh lime juice to taste and stir in olive oil.
  • Marinate in the refrigerator 30 minutes.
  • Add avocado just before serving.

Nutrition Facts : ServingSize 1 /2 cup, Calories 79.5 kcal, CarbohydrateContent 12 g, ProteinContent 3 g, FatContent 3.5 g, SaturatedFatContent 0.5 g, SodiumContent 127 mg, FiberContent 3 g, SugarContent 1 g

SOUTHWESTERN CHICKEN CASSEROLE - EVERYDAY DIABETIC RECIPES



Southwestern Chicken Casserole - Everyday Diabetic Recipes image

With salsa, chili powder, bell peppers and tortillas, this Southwestern Chicken Casserole is a fiesta on your plate! And a healthy one at that! Don't be surprised if you want to break out the sombreros for this diabetic-friendly dish!

Categories     Casseroles

Cook Time 40 minutes

Number Of Ingredients 13

12 ounce boneless, skinless chicken breast halves, cut into strips
2 clove garlic, minced
1 teaspoon chili powder
2 teaspoon canola oil
1 onion, halved and thinly sliced
1 red or green bell pepper, chopped
1 (10-ounce) package frozen chopped spinach, thawed, squeezed dry
1 1/2 cup salsa
4 (6-inch) no-added-salt corn tortillas, torn
3/4 cup reduced-fat, shredded Jack cheese
1/2 cup cherry tomatoes, chopped
1/2 avocado, pitted, peeled and chopped
cilantro leaves, for garnish

Steps:

  • Preheat oven to 350 degrees F. Coat a large, nonstick skillet with cooking spray.
  • In a medium bowl, combine chicken, garlic and chili powder. Add to skillet and cook over medium-high heat for 4-6 minutes, or until chicken is cooked through and no longer pink, stirring frequently. Remove chicken from skillet; set aside.
  • Add oil to hot skillet. Add onion and pepper; cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in spinach.
  • Coat a 2-qt. baking dish with cooking spray. Spread about 1/2 cup salsa in bottom of dish. Top with half the tortilla pieces, half of chicken mixture, and half of vegetable mixture. Pour half of remaining salsa over vegetables and top with half the cheese. Repeat layers once, except cheese.
  • Bake, covered, for 30-35 minutes, or until heated through. Sprinkle with remaining cheese. Let stand for 5 minutes before serving. Garnish with cherry tomatoes, chopped avocado, and fresh cilantro.

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