Oh my goodness, this is one tasty salad. It's delicious. This is good enough to serve to my mother. And it's pretty!
I made this salad last night with the following changes: 1) Yellow onion instead of scallions, 2) 10 oz of canned, cooked chicken instead of poaching 12 oz of fresh chicken breast, 3) Added a cup of thawed frozen peas, 4) 1/2-1 tsp of dried tarragon (I just eyeballed it), and 5) 1/2-1 tsp of dried basil, again I eyeballed it. 6) maybe 1/4 tsp of ground red pepper, to help brighten the taste, and 7) Ground coriander instead of fresh parsley. I happened to have these spices on hand and I thought I would toss them in. I think they made a huge difference in the success of this salad.
Using the pre-cooked, chopped chicken speeds this meal up considerably. I don't make roast chicken so I don't ever have left-over cooked chicken lying around. The next time I make this salad, probably for a pot-luck, I will probably turn to the canned chicken once more. If I make it for myself, I will go through the trouble of cooking up fresh chicken breasts.
As mentioned in my last post, I rinsed both the chicken and black beans as planned. I think it did get rid of much of the sodium, as I had to add a bit of salt at the end, again to help bring out the flavors.
It's a bright salad that's perfect for spring and summer. It actually looks more like a salsa than a salad, since there's no lettuce. There's enough protein and carbs in there to make it a meal. I had the suggested serving size for dinner tonight and I found it to be quite filling. Since I made so many changes to it, I feel like I should post my version here. Enjoy!
Kim's Chicken, Bean, Corn, and Tomato Salad
Serves 4
10-12oz of cooked, chopped chicken.
15oz can of black beans, drained and rinsed
1 large tomato, chopped
1 cup frozen corn, thawed
1 cup frozen peas, thawed
1 tbsp olive oil
3 cloves garlic, finely chopped
2 tsp dried oregano
1 1/2 tsp ground cumin
1/2-1 tsp of dried tarragon
1/2-1 tsp of ground coriander
Ground red pepper, to taste
Ground black pepper, to taste
2 tbsp sherry vinegar or cider vinegar
1/2 tsp salt
1/4 yellow onion, chopped. About 1/4-1/3 cup.
Directions: Mix everything together in a non-reactive medium sized bowl, cover, and refrigerate 1 hour to allow flavors to blend.
Nutrition Facts (From the SparkRecipes.com Recipe Calculator)
Amount Per Serving
Calories 288.7
Total Fat 5.6 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.9 g
Cholesterol 49.3 mg
Sodium 486.7 mg
Potassium 553.4 mg
Total Carbohydrate 34.6 g
Dietary Fiber 9.2 g
Sugars 4.7 g
Protein 29.0 g
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