Description
A hearty, flavorful Southwest Chicken Salad designed for meal prep, featuring seasoned chicken, charred corn, black beans, and a bright lime-cilantro vinaigrette. This recipe yields five days of lunches that hold up well in the fridge.
Ingredients
Scale
- 1.5 lbs (680g) boneless, skinless chicken breasts
- 1 can (15 oz / 425g) low-sodium black beans, rinsed and drained
- 1 cup (150g) fresh or frozen corn kernels
- 1 large red bell pepper, diced
- 1/2 medium red onion, finely diced
- 1/2 cup fresh cilantro leaves, chopped
- 1 fresh jalapeño, seeds removed and finely diced
- 2 ripe avocados, diced
- 3 large limes, juiced
- 1/4 cup (60ml) extra virgin olive oil
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- Salt and black pepper to taste
- 1 tbsp olive oil (for cooking chicken)
- Pinch of salt and sugar (for dressing)
Instructions
- Pat chicken breasts dry and rub with a mixture of cumin, chili powder, smoked paprika, salt, and pepper.
- Heat a skillet over medium-high heat with 1 tbsp olive oil. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice into strips or cubes.
- In the same skillet, roast corn kernels over medium heat for 2-3 minutes until charred, then stir and cook for another 2 minutes. Transfer to a large mixing bowl.
- Dice red bell pepper, red onion, and jalapeño. Add to the bowl with the corn. Rinse and drain black beans thoroughly and add to the bowl.
- Whisk together lime juice, lime zest, olive oil, salt, and a pinch of sugar to create the vinaigrette.
- Add sliced chicken to the vegetable bowl. Pour half the dressing over the mixture and toss gently.
- Divide the salad into five containers. Reserve remaining dressing and diced avocado for serving.
- Store in the refrigerator. Add fresh avocado and reserved dressing just before eating each day.
Notes
For best results, add avocado fresh each day to prevent browning. The salad holds up well in the fridge for up to 4 days. Do not freeze the avocado or fresh vegetables. If using rotisserie chicken, skip the cooking step. Soak diced onion in ice water for 10 minutes to mellow the flavor if desired.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Southwestern
Nutrition
- Serving Size: 1/5 of the recipe
- Calories: 375
- Sugar: 6
- Sodium: 350
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 25
- Fiber: 8
- Protein: 30
Keywords: Southwest Chicken Salad, meal prep, healthy lunch, chicken salad, lime cilantro vinaigrette, gluten-free, dairy-free, high protein