This flavorful and colorful salad includes corn, beans and chicken, and is inspired by Mexican-American cuisine. It is served with tortilla chips.

Makes 4 servings

  • 12-oz (341 ml) can of corn
  • 19-oz (540 ml) can of black beans, rinsed in cold water and drained well
  • 1 tablespoon finely chopped fresh cilantro or parsley
  • 2 to 3 green onions, chopped
  • 1 red pepper, cut into thin 1-inch (2.5 cm) slices
  • 1/2 head of lettuce, torn into bite-size pieces
  • 1/2 cup shredded or grated cheese
  • 3 tablespoons light coleslaw dressing
  • 10-oz. (300 g) chicken breasts or thighs, boneless, skin removed, sliced into thin pieces
  • 2 tablespoons hickory smoke barbecue sauce
  1. In a large bowl, gently toss corn, black beans, cilantro, green onions, red pepper, lettuce and cheese. Mix in the coleslaw dressing. Divide salad onto four dinner plates (or large salad bowls).
  2. Over medium heat, cook the chicken pieces in a nonstick pan with about 2 tablespoons water. When the chicken is no longer pink inside, add the barbecue sauce. Reduce the heat and simmer for a couple of minutes.
  3. Divide the chicken between the four plates, placing on top of the salad.

Per serving:

  • Calories 348
  • Carbohydrate 43 g
  • Fiber 9 g
  • Protein 29 g
  • Fat, total 8 g
  • Fat, saturated 4 g
  • Cholesterol 60 mg
  • Sodium 860 mg

– from the cookbook, “Diabetes Meals for Good Health,” by Karen Graham, RD, Certified Diabetes Educator

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