4 servings
| 8 C |
romaine lettuce, shredded |
| 12 |
large fresh basil leaves, chopped |
| 1/2 |
small jicama, cut into medium dice (optional) |
| 1 15-oz. can |
black beans, drained and rinsed |
| 1 11-oz. can |
corn, drained |
| 3 TB |
cilantro, chopped (optional) |
| 2 |
large tomatoes, cut into medium dice |
| 2 |
whole chicken breasts, boneless, skin removed,
-OR- |
| 12 |
chicken tenderloins |
| 1/4 C |
BBQ sauce |
Dressing:
| 1/2 C |
fat-free mayonnaise |
| 1/4 C |
buttermilk |
| 2 TB |
fat-free sour cream |
| 1/8 t |
dry mustard |
| 1/4 t |
apple cider vinegar |
| 1 clove |
garlic |
| 1/8 t |
Worcestershire sauce |
| 1/2 |
green onion, thinly sliced |
| pinch |
black pepper |
| pinch |
dried oregano |
Grill chicken until cooked through, 5 to 6 minutes per side. Allow to cool. Cut chicken breasts into 3/4-inch cubes and toss in bowl with BBQ sauce to coat. (If using frozen chicken tenderloins, prepare according to package directions. Then cut into cubes and toss with BBQ sauce.)
Combine all dressing ingredients in medium bowl. Stir until blended. In a large salad bowl, toss together lettuce, basil, jicama, beans, corn, cilantro and dressing. Top salad with cubes of chicken and circle with diced tomatoes.
Hints
- This is a carbohydrate-rich meal. Romaine lettuce fills the center of the plate, along with basil, jicama, beans, corn, cilantro and tomatoes. Moderate amount of tomatoes are added as a condiment.
Dressing per tablespoon:
| 12 calories |
39 gm protein |
| 0 gm fat |
0 gm saturated fat |
| 0 mg cholesterol |
53 gm carbohydrate |
| 0 gm fiber |
89 mg sodium |
Salad without dressing:
| 361 calories |
34 gm protein |
| 3 gm fat |
1 gm saturated fat |
| 69 mg cholesterol |
46 gm carbohydrate |
| 10 gm fiber |
588 mg sodium |
|
