Black Bean-Chicken Salad with Creamy Cilantro Pesto Dressing

Health score
21%
Black Bean-Chicken Salad with Creamy Cilantro Pesto Dressing
20 min.
6
502kcal

Suggestions


Are you looking for a vibrant and satisfying meal that’s both nutritious and bursting with flavor? Look no further than this delightful Black Bean-Chicken Salad with Creamy Cilantro Pesto Dressing! Perfect for lunch or dinner, this dish combines tender strips of chicken breast with hearty black beans and fresh tomatoes, all tossed together with al dente rigatoni pasta. The star of the show is undoubtedly the creamy cilantro pesto dressing, which adds a rich, herbaceous note that elevates the entire salad.

In just 20 minutes, you can whip up this delicious main course that serves six, making it an ideal choice for family gatherings or meal prep for the week ahead. With a balanced caloric profile of 502 kcal per serving, this salad is not only satisfying but also a great way to fuel your day. The combination of protein from the chicken and beans, healthy fats from the olive oil and pine nuts, and the freshness of cilantro and lemon juice creates a symphony of flavors and textures that will leave your taste buds dancing.

Whether you’re a busy professional, a parent on the go, or simply someone who loves good food, this Black Bean-Chicken Salad is sure to become a favorite in your recipe repertoire. So grab your frying pan and let’s get cooking!

Ingredients

  • teaspoons vegetable oil 
  • pound chicken breast halves boneless skinless cut into 1/2-inch strips
  • teaspoon chili powder 
  • 0.3 teaspoon garlic salt 
  • ounces rigatoni uncooked
  • cup tomatoes chopped
  • 15 ounces black beans rinsed drained canned
  • 1.5 cups cilantro leaves fresh chopped
  • 0.5 cup parmesan shredded
  • 0.3 cup pinenuts 
  • 0.3 cup vegetable oil 
  • 0.3 cup whipping cream (heavy)
  • teaspoon lemon zest grated
  • tablespoon juice of lemon 
  • 0.1 teaspoon ground pepper red (cayenne)
  • cloves garlic 

Equipment

  • frying pan

Directions

  1. Prepare Creamy Cilantro Pesto Dressing.
  2. Heat oil in 10-inch skillet over medium- high heat. Cook chicken in oil 6 to 8 minutes, stirring occasionally, until no longer pink in center. Toss chicken, chili powder and garlic salt; set aside.
  3. Cook and drain pasta as directed on package. Rinse with cold water; drain.
  4. Mix pasta, chicken, dressing, tomato and beans.

Nutrition Facts

Calories502kcal
Protein22.77%
Fat48.48%
Carbs28.75%

Properties

Glycemic Index
33.5
Glycemic Load
8.94
Inflammation Score
-7
Nutrition Score
23.086956640948%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.2mg
Kaempferol
0.02mg
Myricetin
0.05mg
Quercetin
2.29mg

Nutrients percent of daily need

Calories:501.69kcal
25.08%
Fat:27.2g
41.85%
Saturated Fat:6.67g
41.69%
Carbohydrates:36.3g
12.1%
Net Carbohydrates:29.62g
10.77%
Sugar:2.19g
2.43%
Cholesterol:65.26mg
21.75%
Sodium:603.55mg
26.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.74g
57.48%
Selenium:45.51µg
65.01%
Manganese:1.17mg
58.37%
Vitamin B3:9.41mg
47.05%
Vitamin K:44.48µg
42.36%
Phosphorus:406.36mg
40.64%
Vitamin B6:0.71mg
35.58%
Fiber:6.68g
26.7%
Magnesium:87.46mg
21.86%
Potassium:717.26mg
20.49%
Copper:0.37mg
18.6%
Vitamin A:831.91IU
16.64%
Vitamin E:2.48mg
16.51%
Folate:61.81µg
15.45%
Vitamin B2:0.26mg
15.14%
Iron:2.71mg
15.07%
Calcium:149.74mg
14.97%
Vitamin B5:1.47mg
14.75%
Vitamin B1:0.22mg
14.75%
Zinc:2.05mg
13.66%
Vitamin C:9.17mg
11.11%
Vitamin B12:0.27µg
4.45%
Vitamin D:0.28µg
1.84%