Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Avoid this recipe if you 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.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the sour cream.


"To remember a successful salad is generally to remember a successful dinner; at all events, the perfect dinner necessarily includes the perfect salad." - George Ellwanger, Writer

The refrigerator light goes on...

This salad is one that is worth making a double or triple batch of. The chicken and corn filling is delicious and keeps well for an easy salad later in the week or even making into tacos. The green dressing is fantastic on its own and worth having for leftovers.

The recipe is also a great example of Mediterranean diet translated for the American kitchen - whole grains, less meat, veggies, legumes, fruit and great quality fats.


Chopped Southwestern Salad

Servings: 2 | Serving size: 1 large salad

Cooking Time: 45 Minutes

This recipe can be multiplied. Once cooked, the chicken will keep well in the refrigerator for about 2 days, as will the dressing.

This recipe is best with Tomatillo Salsa.

Chopped Southwestern Salad recipe from Dr. Gourmet


  • 1 tsp. olive oil
  • 1 medium onion (diced)
  • 8 ounces boneless, skinless chicken thighs (cut into small dice)
  • 1 1/2 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/8 tsp. cayenne pepper
  • 1 tsp. smoked paprika
  • 1/4 tsp. salt (divided)
  • 1/4 cup water or vegetable stock
  • fresh ground black pepper to taste
  • 1 ear fresh corn (kernels cut from cob)
  • 1/2 cup fresh cilantro
  • 2 Tbsp. Greek yogurt
  • 2 Tbsp. reduced fat sour cream
  • 2 Tbsp. 2% milk
  • 1/2 lime (juiced)
  • 1/2 tsp. maple syrup
  • 12 grape tomatoes
  • 8 large leaves romaine lettuce (chopped)
  • 1/2 cup no salt added black beans (drained, rinsed, & chilled)
  • 1/2 medium red bell pepper (diced)

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

Add the onion and cook for about 5 minutes stirring frequently.

Add the chicken thighs and cook for about 2 minutes until the chicken is browned lightly on all sides.

Add the chili powder, cumin, cayenne, paprika, 1/8 teaspoon salt and water.

Reduce the heat to medium and simmer for 20 minutes until all but about 2 tablespoons of the water is evaporated. Stir occasionally.

Add the corn and stir.

Cook for 2 minutes. Stir occasionally.

Remove from the heat, let cool for 15 minutes and then put in the refrigerator to chill.

Place the yogurt, sour cream, milk, lime juice, 1/8 teaspoon salt and maple syrup in a blender and puree until smooth. Place in the refrigerator to chill.

When ready to assemble place the tomatoes, romaine, black beans and peppers in a bowl.

Toss well.

Add the chicken mixture and the green sauce and fold together gently.


Nutrition Facts

Serving size: 1 large salad

Servings: 2

Amount Per Serving

Calories 470 Calories from Fat 108
% Daily Value
Total Fat 12g 15%
  Saturated Fat 3.5g 17%
  Monounsaturated Fat 4.5g
  Trans Fat 0g
Cholesterol 115mg 38%
Sodium 510mg 22%
Total Carbohydrates 55g 20%
    Dietary Fiber 16g 57%
    Sugars 10g
Protein 40g
Vitamin A 32% Vitamin C 77%
Calcium 8% Iron 29%
Vitamin K 50mcg Potassium 1300mg