Mexican Chopped Salad with Toasted Cumin Vinaigrette

Gluten Free
Health score
20%
Mexican Chopped Salad with Toasted Cumin Vinaigrette
20 min.
4
481kcal

Suggestions

Ingredients

  • 15 ounce pinto beans drained canned
  • 4  reserved chicken breast halves diced cooked
  • 0.3 cup cider vinegar 
  • 2  ears cob corn fresh thawed
  • 2 tablespoons cilantro leaves fresh chopped
  • 1  apples i use 2 granny smith apples diced cored
  • 1 teaspoon ground cumin 
  • 2 tablespoons olive oil 
  • 0.5 cup olives spanish sliced
  • 1 cup pepper jack cheese shredded
  • 0.3 cup jalapeño peppers sliced
  • 0.5 cup tomatoes diced

Equipment

  • bowl
  • frying pan
  • whisk
  • stove
  • grill pan

Directions

  1. Heat a stove-top grill pan or griddle with cooking spray and set over medium-high heat to preheat.
  2. Place corn on hot pan and cook 3 to 5 minutes, until golden brown on all sides, turning frequently.
  3. Remove from heat and cool. When cool enough to handle, slice kernels from cob.
  4. Transfer kernels to a large bowl and add chicken, beans, cheese, olives, tomatoes, apple, jalapenos, and cilantro. Toss to combine.
  5. Heat oil in a large skillet over medium heat.
  6. Add cumin and cook 1 minute, or until fragrant.
  7. Remove from heat and whisk in vinegar.
  8. Add dressing to chicken mixture and toss to coat. Season to taste with salt and freshly ground black pepper.

Nutrition Facts

Calories481kcal
Protein31.1%
Fat41.68%
Carbs27.22%

Properties

Glycemic Index
54.75
Glycemic Load
7.03
Inflammation Score
-7
Nutrition Score
24.083043590836%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Naringenin
0.13mg
Apigenin
0.01mg
Luteolin
0.16mg
Kaempferol
0.08mg
Myricetin
0.02mg
Quercetin
2.04mg

Nutrients percent of daily need

Calories:480.78kcal
24.04%
Fat:22.58g
34.74%
Saturated Fat:7.65g
47.81%
Carbohydrates:33.17g
11.06%
Net Carbohydrates:25.23g
9.17%
Sugar:9.61g
10.68%
Cholesterol:97.46mg
32.49%
Sodium:1000.73mg
43.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.9g
75.8%
Vitamin B3:13.15mg
65.72%
Selenium:40.75µg
58.22%
Vitamin B6:1.05mg
52.33%
Phosphorus:516.05mg
51.61%
Fiber:7.94g
31.77%
Calcium:288.49mg
28.85%
Potassium:993.18mg
28.38%
Manganese:0.53mg
26.65%
Magnesium:98.82mg
24.71%
Vitamin B5:2.22mg
22.22%
Vitamin E:2.84mg
18.93%
Iron:3.17mg
17.61%
Vitamin B2:0.29mg
16.86%
Zinc:2.42mg
16.14%
Vitamin B1:0.23mg
15.11%
Folate:60.05µg
15.01%
Vitamin A:745.67IU
14.91%
Copper:0.3mg
14.9%
Vitamin C:10.75mg
13.03%
Vitamin K:11.97µg
11.4%
Vitamin B12:0.46µg
7.67%
Vitamin D:0.28µg
1.88%