This recipe is 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.
This recipe is safe for those who are sensitive to gluten. Check sour cream for modified food starch. Best Foods and Hellman's mayonnaises are gluten-free.
"Business is never so healthy as when, like a chicken, it must do a certain amount of scratching for what it gets."
-Henry Ford, Automaker
This is a great, full flavored salad that has it all. Fresh corn, tasty chicken, legumes and veggies, all blended together with great Southwestern spices. If you like a little more spice, add another 1/2 teaspoon cumin and a pinch of cayenne pepper for that extra zing.
The Mexicans call pumpkin seeds pepitas and you can find them in the market in many different forms. The raw white hulled seeds are harder to work with so I never buy them (let someone else shell your nuts for you).
The seed kernel is a medium gray/green color and you can find them both raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are very high in monounsaturated fat with 4 grams per ounce. Because of the fat content they will turn rancid more quickly and I buy only what I need. They will freeze fairly well for about 3 months.
1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat, 4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol
Servings = 4 | Serving size =about 2 1/2 cups salad
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes great leftovers. Keep tightly covered in the refrigerator for up to 3-4 days. Note that cooking time does not include chilling time.
|8 ounces||boneless skinless chicken thighs|
|8 ounces||boneless skinless chicken breast|
|2||ears fresh corn|
|1 15 ounce can||no salt added black beans (drained and rinsed)|
|2 medium||stalks celery (diced)|
|1 large||green bell pepper (seeded and diced)|
|1 large||shallot (minced)|
|1 tsp||chili powder|
|1/2 tsp||ground cumin|
|1 tsp||dried oregano|
|fresh ground black pepper (to taste)|
|2 Tbsp||reduced fat sour cream|
|2 Tbsp||reduced-fat mayonnaise|
Place a large skillet in the oven and preheat to 325°F.
While the oven is preheating, peel the corn husks back but leave them attached at the base of the cob. Remove the corn silks and rinse well. Fold the cornhusks back around the corn and then wrap each cob with aluminum foil.
When the oven is hot, place the chicken in the pan. Place the wrapped corn in the oven.
Roast the chicken for about 15 – 20 minutes. Remove and let cool. The corn will take 20 to 25 minutes to cook.
When the chicken is cool, cut into medium dice and place in a large mixing bowl.
Remove the corn kernels from the cob and add to the bowl.
Add the celery, bell pepper, shallot, chili powder, shallot, pepitas, cumin, oregano, salt, pepper, lime juice, sour cream and mayonnaise.
Fold together until well blended and then chill before serving.
Serving size = about 2 1/2 cups salad
Servings = 4
Amount Per Serving
|Calories 429||Calories from Fat 132|
|% Daily Value|
|Total Fat 14g||24%|
|Saturated Fat 3g||15%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 41g||14%|
|Dietary Fiber 8g||26%|
|Vitamin A 18%||Vitamin C 71%|
|Calcium 10%||Iron 36%|
|Vitamin K 35 mcg||Potassium 1102 mg|
|Magnesium 179 mg|