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Chicken and Black Bean Salad

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By Betty Crocker Kitchens
Updated Nov 12, 2010
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This is a great make-ahead recipe for lunch at work. Have this chicken and black bean salad ready in just 25 minutes!

Chicken and Black Bean Salad

  • Prep Time 25 min
  • Total 25 min
  • Servings 4
  • Ingredients 11
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Ingredients

  • 1 package (1 lb) boneless skinless chicken breasts
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 tablespoon olive oil or vegetable oil
  • 8 cups torn leaf lettuce (1 medium head)
  • 1 can (15 oz) black beans, drained, rinsed
  • 1 pint grape tomatoes, cut in half (about 2 cups)
  • 1 large carrot, sliced (1 cup)
  • 8 green onions, chopped
  • 1 cup finely shredded Mexican cheese blend (4 oz)
  • 1/2 cup honey Dijon dressing

Instructions

  • Step 
    1
    Sprinkle both sides of chicken breasts with salt and pepper; cut into strips.
  • Step 
    2
    In 12-inch nonstick skillet, heat oil over medium-high heat. Stir in chicken; cook 3 to 5 minutes or until golden brown. Turn chicken strips over; cook 3 to 4 minutes longer until chicken is no longer pink in center. Transfer to paper towel-lined plate.
  • Step 
    3
    Just before serving, on each of 4 plates, layer one-fourth of lettuce, beans, tomatoes, carrot, green onions, cheese and chicken. Drizzle each salad with 2 tablespoons dressing.

Nutrition

480 Calories
18g Total Fat
43g Protein
36g Total Carbohydrate
9g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
480
Calories from Fat
170
Total Fat
18g
28%
Saturated Fat
7g
36%
Trans Fat
0g
Cholesterol
100mg
33%
Sodium
1620mg
67%
Potassium
1190mg
34%
Total Carbohydrate
36g
12%
Dietary Fiber
13g
53%
Sugars
9g
Protein
43g
% Daily Value*:
Vitamin A
150%
150%
Vitamin C
45%
45%
Calcium
35%
35%
Iron
30%
30%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 4 Vegetable; 0 Very Lean Meat; 5 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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