This Mexican Chicken Salad is one colorful example of many one-dish recipes that simple uses ingredients already in your refrigerator or cupboards. See what you have and then put them together in a refreshing, filling, diabetes-healthy meal.

mexican chicken saladPrep Time: 15 min
Ready In: 1 to 3 hours

Servings: 10

3 cups already-cooked, cubed Chicken Breast
1 can (15 oz) Corn, drained (1¾ cups)
1 can (15.5 oz) Black Beans, rinsed and drained
1 Green Bell Pepper, seeded and diced
1 Red Bell Pepper, seeded and diced
½ cup peeled Jicama, diced small
½ cup Extra-virgin Olive Oil
2 to 3 tbsp fresh Lime Juice, or to taste
¾ cup thick Salsa
3 drops, or to taste, Red Pepper Sauce (optional)
2 to 4 tbsp Water
¼ cup low-fat shredded Cheddar Cheese for garnish (optional)
¼ cup finely chopped Fresh Cilantro or flat-Parsley eaves, for garnish (optional)

In a large bowl, place chicken, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over chicken mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.

Tips & Notes
Everyone looks forward to quick, easy meals from time to time. Can-opening, slicing, mixing and assembling rather than braising, sautéing, stewing and roasting is a welcome respite sometimes. And if a meal’s worth of flavor and substance can be packed into a one-dish meal, so much the better – especially if it’s nutritious.
One secret to a successful one-dish meal is variety. Ingredients of many colors, flavors and textures taste good, look good, and are chockful of phytochemicals, those disease-fighting natural substances found in plant-based foods like vegetables and fruits. The vegetables typically used in a salad – leafy greens, tomatoes, bell peppers – each offer different phytochemicals, each with their own health benefits.
Just one serving of dark leafy greens, for example, contains more than 100 different phytochemicals. Dark, leafy greens like romaine lettuce and spinach contain lutein and zeaxanthin, powerful antioxidants linked to reduced risk of age-related macular degeneration and lung cancer. Bell peppers are a good source of phytochemicals called phenols, especially coumarins and terpenes, which help fend off cancer. Tomatoes are rich in lycopene (even more so when cooked), considered the most powerful antioxidant in the carotenoid family and believed to reduce the risk of prostate cancer and possibly breast cancer.

Nutritional Information Per Serving
Calories: 238
Total Fat: 13g
Saturated Fat: 2g
Carbohydrate: 10g
Protein: 16g
Dietary Fiber: 4g
Sodium: 413mg

Source: AICR

If you found this post delicious, please leave a comment on the page.

Print Friendly, PDF & Email

Filed under: Recipes for Diabetics

Like this post? Subscribe to my RSS feed and get loads more!