Monthly Archives: May 2009

Black Bean – Taco Salad Lime Vinaigrette

Black Bean – Taco Salad Lime Vinaigrette

There are three words that describe this salad — fresh, healthy, and easy. Oh wait, four words – tasty. The night I made this salad it was unseasonably warm and wanted something light for dinner and I remembered this salad. The dressing is incredibly easy to make and it packs a wonderful citrus punch.

The only change I made to the recipe was I added a can of drained corn to the salad and omitted the green pepper.

One change I made the second time I made this salad was to add boiled shrimp instead of chicken. It was fantastic!

Black Bean-Taco Salad with Lime Vinaigrette

With chicken, cheddar cheese, and black beans, this Southwestern-influenced salad needs nothing on the side except some iced tea. Fresh lime gives it a citrusy counterpunch.

Vinaigrette:
1/4 cup chopped seeded tomato
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
1 tablespoon cider vinegar
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon black pepper
1 garlic clove, peeled

Salad:
8 cups thinly sliced iceberg lettuce
1 1/2 cups chopped ready-to-eat roasted skinned, boned chicken breast (about 2 breasts)
1 cup chopped tomato
1 cup chopped green bell pepper
1 cup finely diced red onion
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 (15-ounce) can black beans, rinsed and drained
4 cups fat-free baked tortilla chips (about 4 ounces)

To prepare vinaigrette, combine first 11 ingredients in a blender or food processor; process until smooth.

To prepare salad, combine lettuce and remaining ingredients except chips in a large bowl. Add vinaigrette; toss well to coat. Serve with chips.

Yield: 4 servings (serving size: about 2 cups salad and 1 cup chips)
CALORIES 402 (28% from fat); FAT 12.6g (sat 3.2g,mono 6.5g,poly 1.9g); IRON 3.6mg; CHOLESTEROL 35mg; CALCIUM 236mg; CARBOHYDRATE 51.6g; SODIUM 861mg; PROTEIN 24.5g; FIBER 8g
Cooking Light, JULY 2000

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Filed under Cheese, Chicken, Cilantro, Cooking Light, Corn, Dinner, Dressing, Entrees, Lettuce, Onions, Red Onions, Salad, Tomatoes, Veggies, Vinegar