Black Bean and Chicken Salad

Gluten Free
Dairy Free
Health score
24%
Black Bean and Chicken Salad
20 min.
4
546kcal

Suggestions


Looking for a quick, nutritious meal that satisfies both your taste buds and dietary needs? Our Black Bean and Chicken Salad is the perfect choice! This vibrant dish combines the hearty goodness of black beans and rotisserie chicken with the freshness of grape tomatoes and mixed greens, creating a tantalizing flavor explosion in every bite.

In just 20 minutes, you can whip up a delightful salad that's not only gluten-free and dairy-free but also a filling celebratory meal at lunch or dinner. With 546 calories per serving, this dish provides a balanced caloric breakdown, ensuring you get a hearty dose of protein, healthy fats, and satisfying carbohydrates.

The salad showcases the delightful textures of drained black beans, sweet corn, and tender chicken, all enhanced by a zesty homemade vinaigrette made from lemon juice and white balsamic vinegar. The addition of fresh scallions gives the dish a hint of crunch and a pop of flavor, making it a favorite for both casual dinners and gatherings.

Perfect for meal prep or a family dinner, this salad is sure to impress with its colorful presentation and robust flavor. Get ready to indulge in a dish that not only nourishes your body but also excites your palate!

Ingredients

  • 15 oz black beans drained and rinsed canned
  • cups meat from a rotisserie chicken shredded skinless
  • 8.8 oz corn kernels drained canned
  • clove garlic minced
  • pint grape tomatoes halved
  • tablespoons juice of lemon 
  • cups the salad mixed
  • 0.3 cup olive oil extra virgin extra-virgin
  • 0.1 teaspoon salt 
  • 0.3 cup spring onion light white green thinly sliced
  • tablespoons balsamic vinegar white

Equipment

  • bowl
  • whisk

Directions

  1. Whisk together lemon juice, vinegar, garlic, salt and olive oil. In a large bowl, combine beans, corn and tomatoes; toss with 2 Tbsp. of vinaigrette.
  2. Divide greens among 4 plates. Top with chicken, bean mixture and scallions.
  3. Drizzle with remaining vinaigrette.

Nutrition Facts

Calories546kcal
Protein22.36%
Fat51.6%
Carbs26.04%

Properties

Glycemic Index
37.5
Glycemic Load
2.06
Inflammation Score
-9
Nutrition Score
25.893478134404%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.91mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.19mg
Myricetin
0.17mg
Quercetin
1.39mg

Nutrients percent of daily need

Calories:546.48kcal
27.32%
Fat:31.91g
49.09%
Saturated Fat:7.01g
43.82%
Carbohydrates:36.24g
12.08%
Net Carbohydrates:26.04g
9.47%
Sugar:7.4g
8.23%
Cholesterol:84.75mg
28.25%
Sodium:717.16mg
31.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.12g
62.23%
Vitamin C:44.75mg
54.24%
Vitamin B3:10.15mg
50.76%
Vitamin A:2147.38IU
42.95%
Fiber:10.2g
40.78%
Phosphorus:374.62mg
37.46%
Folate:147.44µg
36.86%
Vitamin B6:0.65mg
32.61%
Manganese:0.63mg
31.32%
Potassium:1077.92mg
30.8%
Vitamin K:32.12µg
30.59%
Selenium:18.5µg
26.43%
Iron:4.27mg
23.74%
Magnesium:92.53mg
23.13%
Vitamin B2:0.39mg
22.81%
Vitamin B1:0.31mg
20.94%
Vitamin E:3.02mg
20.16%
Copper:0.4mg
19.97%
Zinc:2.67mg
17.77%
Vitamin B5:1.66mg
16.64%
Calcium:82.38mg
8.24%
Vitamin B12:0.35µg
5.84%
Vitamin D:0.23µg
1.51%
Source:My Recipes