Salads - Phase 1 - Black Bean-Taco Salad with Lime Vinaigrette




beachgal
06-18-2004, 06:56 PM
Black Bean-Taco Salad with Lime Vinaigrette
From Cooking Light


(Obviously, you would omit the chips, but I thought you would want to know that they are figured into the nutritional info.) With chicken, cheddar cheese, and black beans, this Southwestern-influenced salad needs nothing on the side except some iced tea. Fresh lime gives it a citrusy counterpunch.

Vinaigrette:
1/4 cup chopped seeded tomato
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
1 tablespoon cider vinegar
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon black pepper
1 garlic clove, peeled

Salad:
8 cups thinly sliced iceberg lettuce
1 1/2 cups chopped ready-to-eat roasted skinned, boned chicken breast (about 2 breasts)
1 cup chopped tomato
1 cup chopped green bell pepper
1 cup finely diced red onion
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 (15-ounce) can black beans, rinsed and drained
4 cups fat-free baked tortilla chips (about 4 ounces)

To prepare vinaigrette, combine first 11 ingredients in a blender or food processor; process until smooth.
To prepare salad, combine lettuce and remaining ingredients except chips in a large bowl. Add vinaigrette; toss well to coat. Serve with chips.

Yield: 4 servings (serving size: about 2 cups salad and 1 cup chips)

NUTRITION PER SERVING
CALORIES 402 (28% from fat); FAT 12.6g (sat 3.2g, mono 6.5g, poly 1.9g); PROTEIN 24.5g; CARB 51.6g; FIBER 8g; CHOL 35mg; IRON 3.6mg; SODIUM 861mg; CALC 236mg;

Cooking Light, JULY 2000