7 Layer Southwestern Chicken Salad


Amt Measure Ingredient Cal Carb Pro Fat GI
1poundchicken breast meatchicken breast meat523.903941020
1teaspoonolive oilolive oil39.800410
1teaspoonblack pepperblack pepper5.86110
1/2teaspoonchili powderchili powder3.83120
2spray , about 1/3 second (1 NLEA serving)non-stick cooking spraynon-stick cooking spray7.91070
3cupromaine lettuceromaine lettuce24197415
1cupfrozen sweet yellow cornfrozen sweet yellow corn119.7113161055
3/4poundCanned Black BeansCanned Black Beans261.718863030
1/4poundcanned green chili pepperscanned green chili peppers23.8213315
1cupred tomatoesred tomatoes26.8235338
1 - 1/2cupgreen bell peppersgreen bell peppers56.7547410
3/4cuplight sour creamlight sour cream198.7412013727
1/4cuplight mayonnaiselight mayonnaise200.42011780
3serving8 inch flour tortillas8 inch flour tortillas439.1304538330
Totals: 1990 Calories Balance: 42-29-29 1993.1 826 571 593 32

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Active Time: 30 minutes

Total Time: 45 minutes

Wash chicken and pat dry. Coat chicken with oil and season with black pepper and chili powder. Grill or sautée in a pan misted with non-stick cooking spray. Let cool and cut ito strips.

Assemble salad as follows:
Tear lettuce into bite-sized pieces. Place in bottom of salad bowl. Rinse corn under hot water, drain and place over lettuce. Drain and rinse beans and place over corn. Drain and place chiles next. Add chicken, then diced tomatoes, and chopped Bell pepper.

To make dressing:
Blend sour cream, salsa and mayonnaise. Pour over salad. Sprinkle with chopped fresh cilantro when ready to serve. This salad can be covered with plastic wrap and refrigerated for several hours before serving.

Serve with warm tortillas.