Ingredients
Scale
The beauty of this recipe lies in its simplicity and the freshness of its components. Here’s what you’ll need to create this masterpiece.
- For the Salad:
- 3 cups cooked and shredded chicken: Use rotisserie chicken for ease, or grill/poach your own chicken breasts for a leaner option.
- 1 can (15 ounces) black beans: Rinsed and drained well to remove excess sodium and starchy liquid.
- 1 can (15 ounces) corn kernels: Drained. You can also use fresh or frozen (and thawed) corn for a sweeter pop.
- 1 red bell pepper: Finely diced, for a sweet, crisp crunch and a vibrant splash of color.
- 1/2 red onion: Finely diced. Soaking the diced onion in cold water for 10 minutes can mellow its sharp bite if you prefer.
- 1/2 cup fresh cilantro: Roughly chopped. This is a key flavor component, providing a fresh, herbaceous, and citrusy note.
- For the Zesty Lime Vinaigrette:
- 1/2 cup extra virgin olive oil: The base of our dressing, providing healthy fats and a smooth mouthfeel.
- 1/3 cup fresh lime juice: This is non-negotiable! Freshly squeezed lime juice is the heart of the zesty flavor.
- 1 teaspoon ground cumin: Adds a warm, earthy, and slightly smoky depth that complements the chicken and beans perfectly.
- 1/2 teaspoon chili powder: For a subtle warmth and complexity. Adjust to your personal spice preference.
- 1/2 teaspoon sea salt: Or to taste, to enhance all the other flavors.
- 1/4 teaspoon black pepper: Freshly ground for the best flavor.
- 1 clove garlic: Minced very finely or pressed through a garlic press for a pungent kick.
Instructions
Follow these simple steps to assemble your delicious and healthy salad. The process is straightforward and can be broken down into preparing the dressing and then combining all the salad components.
Part 1: Making the Zesty Lime Vinaigrette
The key to a great vinaigrette is creating a good emulsion, where the oil and lime juice combine into a smooth, cohesive dressing.
- Combine a portion of the Ingredients: In a small bowl or a glass jar with a tight-fitting lid, add the fresh lime juice, minced garlic, ground cumin, chili powder, salt, and black pepper.
- Whisk or Shake: Whisk these ingredients together until the salt has dissolved and everything is well combined. This step ensures the spices are evenly distributed before you add the oil.
- Emulsify the Dressing: While whisking continuously and vigorously, slowly drizzle in the extra virgin olive oil. This slow addition is crucial for creating a stable emulsion that won’t separate immediately. If using a jar, simply pour the oil in, secure the lid, and shake vigorously for about 30 seconds until the dressing looks creamy and fully combined.
- Taste and Adjust: Give the dressing a taste. Does it need more salt? A bit more of a kick from chili powder? Another squeeze of lime? Adjust the seasonings now to achieve your perfect flavor balance. Set the dressing aside while you prepare the salad.
Part 2: Assembling the Salad
Now for the easy part—bringing it all together!
- Choose Your Bowl: Select a large mixing bowl with plenty of room to toss the ingredients without making a mess.
- Combine the Core Ingredients: To the large bowl, add the shredded chicken, the rinsed and drained black beans, the drained corn, the diced red bell pepper, and the finely diced red onion.
- Add the Herbs: Sprinkle the chopped fresh cilantro over the top of the ingredients in the bowl.
- Dress the Salad: Pour about three-quarters of your prepared Zesty Lime Vinaigrette over the salad. It’s always better to start with less dressing and add more if needed; you can’t take it away once it’s in!
- Toss Gently: Using two large spoons or salad tongs, gently toss all the ingredients together until everything is evenly coated with the dressing. Be careful not to overmix, as this can break down the beans and chicken. The goal is to combine, not mash.
- Final Taste Test: Take a bite of the combined salad. Decide if it needs the remaining dressing, a bit more salt, or another sprinkle of cilantro.
- Let It Marinate (Optional but Recommended): For the absolute best flavor, cover the bowl and let the salad rest in the refrigerator for at least 30 minutes. This allows the flavors to meld and marry, letting the chicken and veggies soak up all the zesty goodness of the dressing.
Nutrition
- Serving Size: one normal portion
- Calories: 420
- Fat: 20g
- Fiber: 8g
- Protein: 30g