Chicken and Black Bean Salad

Gluten Free
Very Healthy
Health score
72%
Chicken and Black Bean Salad
25 min.
4
534kcal

Suggestions


Looking for a delicious and nutritious dish that’s perfect for any occasion? Look no further than this vibrant Chicken and Black Bean Salad! With a health score of 72, this gluten-free recipe is not only very healthy but also bursting with flavor and color. In just 25 minutes, you can whip up a satisfying meal that serves four, making it ideal for family dinners or gatherings with friends.

This salad combines tender, golden-brown chicken strips with a medley of fresh ingredients, including crisp leaf lettuce, juicy grape tomatoes, and crunchy carrots. The addition of black beans not only enhances the dish's protein content but also adds a delightful texture that complements the other ingredients beautifully. Topped with a sprinkle of finely shredded Mexican cheese and drizzled with a honey Dijon dressing, each bite is a perfect balance of savory and sweet.

Whether you’re looking for a hearty side dish or a light main course, this Chicken and Black Bean Salad is sure to impress. It’s a fantastic way to enjoy wholesome ingredients while keeping your meal light and refreshing. So grab your frying pan and get ready to create a dish that’s as pleasing to the eye as it is to the palate!

Ingredients

  • lb chicken breast boneless skinless
  • teaspoon salt 
  • teaspoon pepper 
  • tablespoon vegetable oil 
  • cups romaine leaves (1 medium head)
  • 15 oz black beans rinsed drained canned
  • pint grape tomatoes cut in half ( 2 cups)
  • cup carrots sliced
  •  spring onion chopped
  • oz cheddar cheese shredded finely
  • 0.5 cup honey dijon mustard 

Equipment

  • frying pan
  • paper towels

Directions

  1. Sprinkle both sides of chicken breasts with salt and pepper; cut into strips.
  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.
  3. Transfer to paper towel-lined plate.
  4. Just before serving, on each of 4 plates, layer one-fourth of lettuce, beans, tomatoes, carrot, green onions, cheese and chicken.
  5. Drizzle each salad with 2 tablespoons dressing.

Nutrition Facts

Calories534kcal
Protein33.07%
Fat25.7%
Carbs41.23%

Properties

Glycemic Index
37.21
Glycemic Load
2.65
Inflammation Score
-10
Nutrition Score
50.838261200034%

Flavonoids

Naringenin
0.8mg
Luteolin
0.04mg
Kaempferol
0.51mg
Myricetin
0.17mg
Quercetin
3.32mg

Nutrients percent of daily need

Calories:534.14kcal
26.71%
Fat:15.1g
23.23%
Saturated Fat:6.12g
38.24%
Carbohydrates:54.49g
18.17%
Net Carbohydrates:39.36g
14.31%
Sugar:16.5g
18.33%
Cholesterol:99.51mg
33.17%
Sodium:1613.28mg
70.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.71g
87.42%
Vitamin A:41832.37IU
836.65%
Vitamin C:112.01mg
135.77%
Manganese:1.97mg
98.74%
Vitamin B3:15.56mg
77.8%
Vitamin B6:1.55mg
77.66%
Folate:292.15µg
73.04%
Vitamin K:71.26µg
67.86%
Phosphorus:663.6mg
66.36%
Selenium:44.96µg
64.23%
Potassium:2144.83mg
61.28%
Fiber:15.13g
60.53%
Vitamin B1:0.78mg
51.98%
Vitamin B2:0.87mg
50.91%
Calcium:442.29mg
44.23%
Iron:7.69mg
42.72%
Magnesium:157.81mg
39.45%
Zinc:3.41mg
22.74%
Vitamin B5:2.1mg
21%
Vitamin E:2.97mg
19.81%
Copper:0.35mg
17.65%
Vitamin B12:0.58µg
9.59%
Vitamin D:0.26µg
1.7%