Southwestern black bean salad

Southwestern Black Bean Salad



This colorful, high fiber, high protein salad makes a great side dish, appetizer served with chips, or lunch served with fresh tortillas. This salad is low in saturated fat and loaded with antioxidants. A perfect summer side dish for grilled meat, fish or chicken.



Southwestern Black Bean Salad
Gina's Weight Watcher Recipes
Servings: 12 • Size: 1/2 cup • Calories: 106 • Old Points: 2.5 pts • Points+: 3 pts
Calories: 105.9 • Fat: 6.0 g • Protein: 3.2 g • Carb: 13.0 g • Fiber: 3.6 g  Sugar: 1.2 g
Sodium: 137.8 mg

Ingredients:

1 15.5 oz can black beans, rinsed and drained
9 oz frozen corn, thawed
1 tomato, chopped
1 small hass avocado, diced
1/4 cup red onion, chopped
1 scallion, chopped
1 lime, juice of
3 tbsp extra virgin olive oil
1 tbsp cilantro
salt and fresh pepper
Directions:
Combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Mix with lime juice and olive oil. Marinate in the refrigerator 30 minutes. Add avocado before serving.

Southwestern Chicken pile up

Ingredients:

1 teaspoon salt-free Southwest seasoning
1/4 teaspoon garlic powder
1 small (1/4-pound) boneless,
skinless chicken breast,
trimmed of visible fat
1 whole-wheat pita (6 1/2" diameter)
2 tablespoons hummus, preferably red-pepper flavor
2 tablespoons no-salt-added canned black beans, drained
Several red onion strips
Several red bell pepper strips
2 tablespoons chopped tomato
2 tablespoons chopped fresh cilantro leaves
2 tablespoons finely shredded Cabot 75% Light Cheddar Cheese
4 teaspoons guacamole or fat-free sour cream (optional)

Directions:

Preheat the oven to 450°F. Preheat a grill to high heat.
Sprinkle the seasoning and garlic powder evenly over the chicken. Place the chicken on the grill rack. Reduce the heat to medium. (If it is not possible to reduce the heat, cook the chicken away from direct heat.) Grill for 3 to 5 minutes per side, or until no longer pink and the juices run clear. Transfer to a cutting board and let stand for 5 minutes. Chop the chicken into bite-sized pieces. Set aside.

Meanwhile, place the pita on the grill rack. Cook for 1 to 2 minutes per side, or until lightly toasted. Place the pita on a nonstick baking sheet. Spread evenly with the hummus. Top evenly in layers with the beans, the reserved chicken, onion, red pepper, tomato, cilantro, and cheese.

Bake for 6 to 8 minutes, or until the cheese is melted. Let stand for 5 minutes. Transfer to a serving plate. Slice into 4 wedges. Top each wedge with a teaspoon of guacamole or sour cream, if desired.

Makes 1 Serving

Nutrition Values:
Per serving: 356 calories, 38 g protein, 38 g carbohydrates, 6 g fat (1 g saturated), 68 mg
cholesterol, 8 g fiber, 489 mg sodium