Category Archives: Corn

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

Corn and Fingerling Potato Chowder with Applewood-Smoked Bacon

Corn and Fingerling Potato Chowder with Applewood-Smoked Bacon
Originally uploaded by jenianddean.

Since it’s freezing today and Columbia, South Carolina actually had snow last week, I thought I would post a yummy soup recipe. Toward the end of the summer I bought 30 ears of corns. I know it sounds crazy, but I cooked the corn, cut it off the cob, and froze it so we could have summer corn all through the winter. This recipe was perfect for the frozen corn. When you puree the soup it really makes the soup super thick and yummy. I love this soup because its flavor is out of this world, it’s low in fat and calories, and you get bacon!

I ended up doubling the recipe and freezing several servings. I thawed it over night in the refrigerator and it reheated wonderfully.

Corn and Fingerling Potato Chowder with Applewood-Smoked Bacon

As the name implies, fingerling potatoes have a narrow shape, similar to a finger. These baby white potatoes contain less starch than russet potatoes; waxy small red potatoes make a good stand-in.

2 slices applewood-smoked bacon
1 3/4 cups diced onion
3 1/2 cups fresh corn kernels (about 7 ears)
1 teaspoon chopped fresh thyme
2 garlic cloves, minced
2 cups fat-free, less-sodium chicken broth
1/2 cup 2% reduced-fat milk
1/2 cup half-and-half
8 ounces (1/4-inch-thick) rounds fingerling potato slices
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Thyme sprigs (optional)

Cook bacon in a large Dutch oven over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; cook 8 minutes or until tender, stirring occasionally. Add corn, chopped thyme, and garlic to pan; cook 30 seconds, stirring constantly. Stir in broth, milk, half-and-half, and potatoes; bring to a simmer. Cover and cook 10 minutes or until potatoes are tender, stirring occasionally.

Transfer 2 cups potato mixture to a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; return pureed mixture to pan. Stir in salt and black pepper; sprinkle with crumbled bacon. Garnish with thyme sprigs, if desired.

Yield: 5 servings (serving size: about 1 cup)
CALORIES 186 (27% from fat); FAT 5.5g (sat 2.7g,mono 1.2g,poly 0.4g); IRON 1.1mg; CHOLESTEROL 18mg; CALCIUM 84mg; CARBOHYDRATE 27.8g; SODIUM 398mg; PROTEIN 7.6g; FIBER 3.4g
Cooking Light, AUGUST 2007

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Filed under Bacon, Cooking Light, Corn, Entrees, Onions, Potato, Soup, Thyme