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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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.

 

"A light wind swept over the corn, and all nature laughed in the sunshine."
-Anne Bronte

The refrigerator light goes on...

This recipe is a riff on traditional Cobb Salad with Southwestern flavors and ingredients mixed in. There are a lot of variations and substitutions that you can consider. Pinto beans rather than the black beans will give you a milder flavor, and of course you can take the dressing spicier with more cayenne pepper if that is to your taste.

You can easily replace the chicken with fish or shrimp, or you could use a lean cut of beef. Romaine lettuce will be nicely crispy and spinach would offer a bit of bitterness that balances the salad well.

Buttermilk in Dressings

Buttermilk works great in salad dressings. It adds the same tartness as sour cream but without the fat. When a recipe calls for mayonnaise and sour cream use low-fat mayonnaise and buttermilk or yogurt and buttermilk.


 

Southwest Cobb Salad



Servings = 2 | 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 does not make very good leftovers, but the ingredients may be made up to two days before and refrigerated until time to assemble and serve. Note that cooking time does not include chilling time.

6 ounces boneless skinless chicken thighs
1/2 tsp chili powder (divided)
3 cups water
2 large eggs
3/4 cup no salt added black beans (drained and rinsed)(divided)
1/4 cup reduced fat buttermilk
1/2 tsp ground cumin
1/4 tsp dried oregano
1/8 tsp salt
fresh ground black pepper (to taste)
1/16 tsp cayenne pepper
1 tsp olive oil
1/2 small red onion (diced)
1 ear corn (kernels cut from cob)
10 grape or cherry tomatoes (sliced in half)
6 large leaves Bibb lettuce (torn into pieces)

Southwest Cobb Salad
Place a small skillet in the oven and preheat to 375F.

Sprinkle one side of the chicken thighs with 1/8 teaspoon chili powder. Add the chicken thighs to the hot pan seasoned side down.

Sprinkle another 1/8 teaspoon of the chili powder on top of the chicken and return the pan to the oven.

Roast for about 8 minutes and turn. Roast for another 7 to 10 minutes and remove the chicken to a plate. Chill.

Place the water in a medium sauce pan over high heat. When the water boils, add the eggs and cook for three minutes.

Remove from the heat and let the eggs stand in the hot water for 12 minutes. Run under cold water and peel. Place in the refrigerator to chill.

Place the oil in a large skillet over medium high heat.

Add the onion and cook for about 3 minutes. Stir frequently.

Add the corn and cook, stirring frequently, for about 7 minutes.

Remove to a bowl and chlll.

Place 1/4 cup of the black beans, buttermilk, cumin, 1/4 teaspoon chili powder, oregano, salt and pepper in a blender or mini chopper and blend until smooth.

Chill.

When ready to serve, place the torn lettuce in the center of a plate. Slice the chicken into strips and place to one side of the plates. Divide the corn between the two plates on the other side of the plate.

Slice the tomatoes in half and place to one of the open sides of each plate.

Slice the eggs in quarters and place one sliced egg in the other quarter of each plate.

Top the lettuce with the remaining 1/2 cup beans divided between the two plates.

Top the salad with dressing and serve.

Nutrition Facts

Serving size = about 2 1/2 cups salad

Servings = 2

.

Amount Per Serving

Calories 400 Calories from Fat 118
  % Daily Value
Total Fat 12g 21%
    Saturated Fat 3g 13%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 285mg 96%
Sodium 342mg 14%
Total Carbohydrates 40g 12%
    Dietary Fiber 10g 36%
    Sugars 7g  
Protein 34g  
Vitamin A 64% Vitamin C 36%
Calcium 14% Iron 27%
Vitamin K 59 mcg Potassium 1146 mg
Magnesium 125 mg