Mexican Chicken and Black Bean Salad
"I call this diet haters' diet food because simple substitutions mean you won't feel deprived. You shouldn't miss the tortilla chips because you have delicious black beans instead, and you still get the yummy spicy Mexican flavor and cheese. While not necessarily authentic, this salad is easy to make! If you have time, it's is also wonderful topped with onions and maybe fresh jalapenos."
Estimated Nutrition (whole recipe, rough)
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Water | not in our table | 0 |
| Taco | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 (4 ounce) frozen skinless, boneless chicken breast halves
- 1 (8 ounce) can low sodium tomato sauce
- 1/4 cup water
- 1 (1 ounce) packet taco seasoning
- 1 (15.5 ounce) can black beans
- 4 cups baby spinach leaves
- 2 tablespoons fat-free sour cream
- 1/2 cup shredded Mexican cheese blend
- 1/2 cup salsa