Thursday, April 15, 2010

Southwestern Chicken Salad

Tip: For lunch, I've used the same ingredients (minus the tortilla chips) and put them in a pita flat bread. It's yummy. If you don't want to cook chicken, put some lunchmeat in it, or eat it vegetarian.
  • 3 cups torn iceberg lettuce
  • 6oz chicken breast tenderloins
  • 3/4 cup Fiesta corn (Mexicorn), drained, liquid reserved
  • 1 tsp each: chili powder, garlic powder, season salt, minced onions (or you can just use 1TBSP taco seasoning)
  • 1/4 cup fat free shredded cheddar cheese blend (1 oz)- or to taste
  • 2/3 oz crushed corn chips (or to taste)
  • 1/4 cup salsa
  • 2 TBSP of one of the following dressings (this is what all I've tried, and they're all good) Fat Free Zesty Italian, Fat Free Ranch, Fat Free Honey Dijon, Fat Free French dressing.
  1. Shred lettuce in a bowl.
  2. In 10-inch nonstick skillet, place chicken and reserved liquid from corn & sprinkle w/ taco seasoning mix (the chili, garlic, onion, and salt).
  3. Cook over medium heat 2 to 3 minutes on each side until thoroughly heated.
  4. Chop the chicken into pieces w/ meat sheers, and arrange chicken mixture over lettuce. Sprinkle with cheese and corn. Drizzle with dressing; top with corn chips. Garnish with salsa.
Makes 2 servings

(Varies depending on salad dressing)
Calories 175
Fat 3g
Sat Fat .5g
Cholesterol 32mg
Sodium 1400mg
Potassium 300mg
Carbs 25g
Fiber 3.5g
Sugars 9g
Protein 16g

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