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.


"A light wind swept over the corn, and all nature laughed in the sunshine." -Anne Bronte

The refrigerator light goes on...

This recipe is a riff on traditional Cobb Salad with Southwestern flavors and ingredients mixed in. There are a lot of variations and substitutions that you can consider. Pinto beans rather than the black beans will give you a milder flavor, and of course you can take the dressing spicier with more cayenne pepper if that is to your taste.

You can easily replace the chicken with fish or shrimp, or you could use a lean cut of beef. Romaine lettuce will be nicely crispy and spinach would offer a bit of bitterness that balances the salad well.


Southwest Cobb Salad

Servings: 2 | Serving size: about 2 1/2 cups salad

Cooking Time: 45 Minutes (does not include chilling time)

This recipe can easily be multiplied but does not make very good leftovers once assembled. The ingredients may be made up to two days before and refrigerated until time to assemble and serve.

Southwest Cobb Salad recipe from Dr. Gourmet


  • 3 cups water
  • 2 large eggs
  • 1 tsp. olive oil
  • 6 ounces boneless, skinless chicken thighs
  • 1/4 tsp. ground cumin
  • 1/2 tsp. smoked paprika
  • 1/2 medium onion (diced)
  • 1 ear corn (cut kernels from cob)
  • 1 – 15 ounce can no salt added black beans
    (drained and rinsed)
  • 1/4 cup buttermilk
  • 1/4 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/2 tsp smoked paprika
  • 1/4 tsp. dried oregano
  • 1/16 tsp. cayenne pepper
  • 1/8 tsp. salt
  • 1 Tbsp. reduced fat sour cream
  • to taste fresh ground black pepper
  • 10 grape or cherry tomatoes (sliced in half)
  • 6 large leaves romaine lettuce (thinly sliced crosswise)

Place the water in a medium sauce pan over high heat. When the water boils add the eggs and cook for three minutes.

Remove from the heat and let the eggs stand in the hot water for 12 minutes. Run under cold water and peel. Place in the refrigerator to chill.

Place a small skillet in the oven and preheat to 375°F.

Sprinkle one side of the chicken thighs with half of the cumin and smoked paprika.

When the oven and pan are hot add the chicken thighs to the hot pan seasoned side down.

Sprinkle the other half of the cumin and smoked paprika on top of the chicken and return the pan to the oven.

Roast for about 8 minutes and turn. Roast for another 7 to 10 minutes and remove.

Place in the refrigerator to chill.

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

Add the onion and cook for about 3 minutes. Stir frequently.

Add the corn and cook, stirring frequently, for about 7 minutes.

Remove to a bowl and chill in the refrigerator.

Place 1/4 cup of the black beans, buttermilk, cumin, chili powder, oregano, cayenne, salt and pepper in a blender or mini chopper and blend until smooth.


When ready to serve place the torn lettuce in the center of a plate.

Slice the chicken into strips and place to one side of the plates.

Divide the corn between the two plates on the other side of the plate.

Divide the remaining black beans between the two plates on the other side of the plate.

Slice the tomatoes in half and place to one of the open sides of each plate.

Slice the eggs in quarters and place one sliced egg in the other quarter of each plate.

Top the salad with dressing and serve.

Nutrition Facts

Serving size: about 2 1/2 cups salad

Servings: 2

Amount Per Serving

Calories 430 Calories from Fat 81
% Daily Value
Total Fat 9g 12%
  Saturated Fat 2.5g 12%
  Monounsaturated Fat 3.5g
  Trans Fat 0g
Cholesterol 85mg 28%
Sodium 530mg 23%
Total Carbohydrates 54g 19%
    Dietary Fiber 15g 52%
    Sugars 10g
Protein 37g
Vitamin A 14% Vitamin C 16%
Calcium 9% Iron 25%
Vitamin K 30mcg Potassium 1200 mg