Southwest Chopped Salad Healthy Recipes

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SOUTHWEST CHOPPED SALAD (HEALTHY!)



Southwest Chopped Salad (Healthy!) image

This is a very good salad--nice to have the southwest flavor and still have the healthy benefits. Only 2 tsp olive oil!

Provided by spatchcock

Categories     Lime

Time 20m

Yield 6 serving(s)

Number Of Ingredients 11

2 cups frozen corn kernels
1 red bell pepper, diced
1 cup diced jicama (I left this out)
1 (15 ounce) can black beans, drained and rinsed
2 tablespoons fresh lime juice
1 tablespoon mirin
2 teaspoons olive oil
1 chipotle chile in adobo, chopped (about 2 tsp)
2 tablespoons chopped cilantro, plus more for garnish
1/4 teaspoon ground cumin
sea salt

Steps:

  • If using fresh corn, either grill the corn on an outdoor grill, roast in the oven or cook briefly in boiling water.
  • Slice the kernels from the cobs.
  • (If using frozen corn, thaw it under cool running water.) In a large bowl, combine corn, bell peppers, jícama, if you decide to use it, and black beans.
  • In a small bowl, stir together lime juice, mirin, olive oil, chipotles, cilantro, cumin and salt.
  • Pour over the vegetables and toss to mix.
  • Chill for at least 30 minutes to allow flavors to blend.
  • Garnish with a few cilantro leaves before serving.

Nutrition Facts : Calories 201.4, Fat 2.7, SaturatedFat 0.4, Sodium 22.3, Carbohydrate 40.4, Fiber 8.3, Sugar 1.4, Protein 8.4

SOUTHWESTERN CHOPPED SALAD



Southwestern Chopped Salad image

I love chopped salads! This is meatless, so it's a great side for chili, other Tex-Mex dishes, or just a stand-alone meatless meal.

Provided by Parsley

Categories     Beans

Time 10m

Yield 8-10 serving(s)

Number Of Ingredients 12

1 head iceberg lettuce, cored and chopped
1 small onion, chopped
1 1/2 cups sliced grape tomatoes
1 1/2 cups frozen corn
1 (15 ounce) can red kidney beans, rinsed and drained well
1 (2 1/4 ounce) can sliced black olives, drained
1 cup coarsley crushed Doritos, measure AFTER crushing
1 cup shredded cheddar cheese
1 tablespoon chopped cilantro
1 -2 california avocado, peeled pitted and diced
1 teaspoon lime juice
southwest ranch dressing, any ranch will do (167319)

Steps:

  • In a large bowl, toss together lettuce through cilantro.
  • Place your diced avocadoes in a small bowl and toss them with the lime juice before tossing them in the salad.
  • Serve with Southwest Ranch Salad Dressing #167319 or the dressing of your choice.
  • **If not eating this right away, reserve the crushed Doritos and add them just before serving.

Nutrition Facts : Calories 215.9, Fat 9.6, SaturatedFat 3.6, Cholesterol 14.8, Sodium 170.6, Carbohydrate 25.3, Fiber 7.6, Sugar 1.9, Protein 10.5

SPICY SOUTHWEST CHOPPED SALAD WITH SALSA VERDE



Spicy Southwest Chopped Salad with Salsa Verde image

This is by far the best summer salad I have ever made! You can adjust the amount of spice, depending on your preference by adding more or less jalapeno and Cajun seasoning. The salsa verde makes a big enough batch that you can have more for dipping chips later. It is a great low-fat, all-in-one meal. This dish can also be topped with crushed tortilla chips, if desired.

Provided by Jenny from WA

Categories     Salad

Time 1h15m

Yield 4

Number Of Ingredients 18

2 ears corn
1 pound tomatillos, husked
½ bunch fresh cilantro leaves
½ jalapeno chile pepper, chopped
¼ large white onion, chopped
1 clove garlic, chopped
salt, to taste
4 teaspoons lime juice
1 avocado - peeled, pitted and diced
1 teaspoon lime juice
¼ medium head red cabbage, chopped
1 (14.5 ounce) can black beans, rinsed and drained
1 red bell pepper, chopped
1 pound skinless, boneless chicken breast halves
2 teaspoons Cajun seasoning, or to taste
1 head green leaf lettuce
1 cup crumbled cotija cheese
1 lime, cut into wedges

Steps:

  • Fill a large pot with water and bring to a rolling boil; add the corn and boil 15 to 20 minutes. Remove the corn and allow to cool until cool enough to handle. Cut the corn off of the cob and place into a large mixing bowl; set aside.
  • Place the tomatillos, cilantro, jalapeno, onion, garlic, salt, and 4 teaspoons of lime juice into a blender. Pulse until the vegetables have been finely chopped; set aside. Toss the avocado with 1 teaspoon of lime juice and mix with the corn, cabbage, black beans, and bell pepper.
  • Preheat an outdoor grill for medium-high heat and lightly oil the grate. Season the chicken breasts with Cajun seasoning.
  • Cook the chicken breasts on the preheated grill until no longer pink in the center and the juices run clear, about 6 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Set the breasts aside until cool enough to handle; cut into bite sized pieces.
  • Divide the lettuce leaves onto 4 plates. Mound the avocado mixture on top of the lettuce, followed by the chicken. Sprinkle with cotija cheese and garnish with lime wedges to serve.

Nutrition Facts : Calories 550.4 calories, Carbohydrate 50 g, Cholesterol 99.3 mg, Fat 22.4 g, Fiber 17.5 g, Protein 43 g, SaturatedFat 8.5 g, Sodium 1112.4 mg, Sugar 10.9 g

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Top Asked Questions

How do you make the best salad dressing at home?
Directions. With the motor running, add olive oil in a slow, steady stream until mixture is smooth, then season with salt and pepper. Place lettuce in a large bowl and toss with half the cilantro vinaigrette. In a separate bowl, combine corn, black beans, tomatoes, avocado, and red onion. Toss with remaining vinaigrette and pour mixture on top...
Is southwest chicken salad easy to make?
The southwest salad is tossed in with a simple lemon garlic marinade and can be enjoyed for lunch or a light dinner. Easy to make: This southwest chicken salad is easy to make with simple ingredients that can be put together in just 15 minutes.
How much cilantro do I need to make salad dressing?
1 cup loosely packed cilantro (stems removed and roughly chopped) Make the dressing: Blend all dressing ingredients in a food processor/blender until smooth. Taste and adjust seasonings if necessary. (I like the addition of a little cumin, and also agave to sweeten.) Chop romaine, bell pepper, tomatoes, and green onions.
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Chop romaine, bell pepper, tomatoes, and green onions. Rinse and drain black beans. Place all salad ingredients in a large bowl. Toss with desired amount of dressing.*

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