This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"A writer is like a bean plant - he has his little day, and then gets stringy."
-E. B. White, Author
Avocados make a great addition to your summer salads. They give your dish a rich and creamy flavor and are full of fantastic monounsaturated fats.
The most common pepper in markets today is the Sweet Pepper or Bell Pepper. There are a number of varieties and all are in the Capsicum family, making them a cousin to chili peppers, such as jalapenos and habaneros.
Red bell peppers are simply green peppers that have been allowed to ripen on the vine longer and are, consequently, sweeter. There are also yellow, orange and purple varieties, each with subtly different flavors.
Look for peppers that are not soft and have no dark spots or obvious bruising. One sign of a pepper that is not fresh is when there are small pits in the skin.
Green bell peppers have twice the amount of vitamin C as oranges and red or yellow bell peppers have 4 times as much.
4 ounces peppers = 30 calories, 0g fat, 0g sat fat, 0g mono fat, 1g protein, 7g carbohydrates, 3mg sodium, 0mg cholesterol
Servings = 2 | Serving size =about 2 1/2 cups
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
Keeps well in the refrigerator for about 2 days. If the avocado darkens (oxidizes), the salad is still good.
|8 ounces||boneless skinless chicken breast|
|1 15 ounce can||no salt added black beans (drained and rinsed)|
|2 medium||ribs celery (diced)|
|1/2 medium||red bell pepper (diced)|
|1/2 medium||green bell pepper (diced)|
|3 medium||green onions (sliced crosswise)|
|6 ounces||grape tomatoes|
|1/2 tsp||chili powder|
|1/2 tsp||ground cumin|
|fresh ground black pepper (to taste)|
|4 ounces||avocado (1 small)(diced)|
Place the water in a medium sauté pan over high heat.
When the water begins to just barely boil place the chicken breasts in the water. Cook over medium to medium high heat for about 20 minutes. Do not let the water boil but keep it very hot – just below a boil.
When the chicken is cooked through, remove and let cool for at least ten minutes. Cut into 1/2 inch cubes and chill.
While the chicken is chilling, fold together the black beans, celery, red and green pepper, green onion, tomatoes, chili powder, cumin, salt, pepper and lime juice.
Cut the avocado into small dice and fold into the salad.
Fold the diced chicken into the salad. Chill.
Serving size = about 2 1/2 cups
Servings = 2
Amount Per Serving
|Calories 481||Calories from Fat 97|
|% Daily Value|
|Total Fat 11g||18%|
|Saturated Fat 2g||10%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 57g||19%|
|Dietary Fiber 17g||68%|
|Vitamin A 86%||Vitamin C 336%|
|Calcium 15%||Iron 37%|
|Vitamin K 102 mcg||Potassium 1873 mg|
|Magnesium 155 mg|