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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check sour cream for modified food starch. Best Foods and Hellman's mayonnaises are gluten-free.

 

"Business is never so healthy as when, like a chicken, it must do a certain amount of scratching for what it gets."
-Henry Ford, Automaker

The refrigerator light goes on...

This is a great, full flavored salad that has it all. Fresh corn, tasty chicken, legumes and veggies, all blended together with great Southwestern spices. If you like a little more spice, add another 1/2 teaspoon cumin and a pinch of cayenne pepper for that extra zing.

Pumpkin Seeds

The Mexicans call pumpkin seeds pepitas and you can find them in the market in many different forms. The raw white hulled seeds are harder to work with so I never buy them (let someone else shell your nuts for you).

The seed kernel is a medium gray/green color and you can find them both raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are very high in monounsaturated fat with 4 grams per ounce. Because of the fat content they will turn rancid more quickly and I buy only what I need. They will freeze fairly well for about 3 months.

1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat, 4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol


 

Southwest Chicken & Corn Salad



Servings = 4 | Serving size =about 2 1/2 cups salad

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers. Keep tightly covered in the refrigerator for up to 3-4 days. Note that cooking time does not include chilling time.

8 ounces boneless skinless chicken thighs
8 ounces boneless skinless chicken breast
2 ears fresh corn
1 15 ounce can no salt added black beans (drained and rinsed)
2 medium stalks celery (diced)
1 large green bell pepper (seeded and diced)
1 large shallot (minced)
1/4 cup pepitas
1 tsp chili powder
1/2 tsp ground cumin
1 tsp dried oregano
1/2 tsp salt
fresh ground black pepper (to taste)
1/2 lime (juiced)
2 Tbsp reduced fat sour cream
2 Tbsp reduced-fat mayonnaise

Place a large skillet in the oven and preheat to 325F.

While the oven is preheating, peel the corn husks back but leave them attached at the base of the cob. Remove the corn silks and rinse well. Fold the cornhusks back around the corn and then wrap each cob with aluminum foil.

When the oven is hot, place the chicken in the pan. Place the wrapped corn in the oven.

Roast the chicken for about 15 20 minutes. Remove and let cool. The corn will take 20 to 25 minutes to cook.

When the chicken is cool, cut into medium dice and place in a large mixing bowl.

Remove the corn kernels from the cob and add to the bowl.

Add the celery, bell pepper, shallot, chili powder, shallot, pepitas, cumin, oregano, salt, pepper, lime juice, sour cream and mayonnaise.

Fold together until well blended and then chill before serving.

Nutrition Facts

Serving size = about 2 1/2 cups salad

Servings = 4

.

Amount Per Serving

Calories 429 Calories from Fat 132
  % Daily Value
Total Fat 14g 24%
    Saturated Fat 3g 15%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 91mg 30%
Sodium 488mg 22%
Total Carbohydrates 41g 14%
    Dietary Fiber 8g 26%
    Sugars 4g  
Protein 38g  
Vitamin A 18% Vitamin C 71%
Calcium 10% Iron 36%
Vitamin K 35 mcg Potassium 1102 mg
Magnesium 179 mg