Chicken, Black Bean, Corn & Tomato Salad

By Lori01

Keeper recipe. Received great reviews - LAB

Ingredients

• 1.73 lbs boneless, skinless chicken breasts, trimmed and poached (see Tip)(also, I added 1/4 can diet coke and 1/4 cup Katsup)
• 1 15-ounce can black beans, rinsed
• 1 large vine-ripened tomato, or 2 plum tomatoes, cored and diced (or medium salsa)
• 1 cup frozen corn, thawed
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, finely chopped
• 2 teaspoons dried oregano
• 1 1/2 teaspoons ground cumin
• 2 tablespoons sherry vinegar, or cider vinegar
• 1/2 teaspoon salt
• 1/2 cup chopped scallions, (3 scallions)
• 1/4 cup chopped fresh parsley

Details

Servings 4

Preparation

Step 1

Shred chicken and combine with black beans, tomatoes and corn in a skillet.
Heat oil in a small skillet over medium heat. Add garlic and sauté until just beginning to color, about 30 seconds. Add oregano and cumin; stir until fragrant, about 10 seconds. Remove from the heat; add vinegar and salt. Add to chicken. Add scallions and parsley; gently toss to combine.
TIPS & NOTES (DEFINITELY DO-LAB)
Make Ahead Tip: Cover and refrigerate for up to 8 hours.
Tip: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
NUTRITION
Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 47 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 24 g protein; 6 g fiber; 402 mg sodium; 415 mg potassium.

Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (28% dv), Iron (16% dv), Selenium (23% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 vegetable