Bone-Healthy Southwestern Chicken Salad

Recipes / November 6, 2020

Southwestern Chicken Salad

Whenever I’m craving a delicious salad that’s hearty, fresh, and nutritious… I think of this recipe. It ticks all the boxes and is the perfect blend of flavor and color… and that isn’t even the best part. 

This salad is jam-packed with potassium. There’s a whopping 1232 mg per serving… that’s like eating 3 bananas! Potassium is crucial for bone health, and it helps lower blood pressure, reduces muscle cramps, and more.

You’ll also get plenty of bone-healthy magnesium thanks to the black beans, sweet potato, and avocado. 

And by including black beans and chicken, you get a protein boost! You might know that protein is vital for muscle growth, but did you know that it helps build strong bones

Filled with bone-healthy ingredients, easy to make, and “by far the yummiest salad” (says my husband), there are so many things to love about this recipe. So let’s get started!

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Southwestern Chicken Salad Recipe

Course Main Course
Cuisine American
Keyword chicken,salad
Prep Time 15 minutes
Cook Time 30 minutes
Servings 6 people
Calories 399 kcal

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper.
  2. Rinse, peel, and cut the sweet potatoes into 1/2 inch slices. In a large bowl, toss with 1 tbsp olive oil. Season with salt & pepper.
  3. Place the sweet potatoes on the baking sheet. Add the ear of corn, if using. Roast until tender (around 30 minutes). Set aside once cooked.
  4. Cut the chicken breast into strips.
  5. Heat 1 tbsp olive oil in a pan and pan-roast the chicken until cooked through and starting to brown. Set aside.
  6. Wash all produce. Chop the red pepper, onions, and cilantro. Pit and slice the avocados.
  7. Once cool to touch, use a sharp knife to remove the corn kernels from the cob.
  8. Gently mix together all ingredients except the chicken. Arrange the chicken slices on top.
  9. Season with salt and pepper to taste. Enjoy!

Recipe Notes

Feel free to swap in other proteins for the chicken! We’ve tried it with salmon for extra omega 3s and even tofu for a calcium boost. Or if you’re feeling like surf ‘n’ turf, try it with steak and shrimp (my husband’s favorite version).

Ingredients

  • 2 sweet potatoes medium
  • 2 chicken breasts
  • 2 tbsp olive oil
  • 1 ear corn husked or ¾ cup canned corn, drained
  • 15 oz black beans rinsed & drained
  • 1 red bell pepper
  • 2 green onions
  • 1/2 cup cilantro
  • 2 avocados
  • 2 limes juiced
  • Salt & pepper to taste
Nutrition Facts
Southwestern Chicken Salad Recipe
Amount Per Serving
Calories 399 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Cholesterol 48mg16%
Sodium 139mg6%
Potassium 1232mg35%
Carbohydrates 44g15%
Fiber 14g58%
Sugar 6g7%
Protein 26g52%
Vitamin A 11598IU232%
Vitamin C 43mg52%
Calcium 64mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Takeaways

This colorful salad is perfect year-round and is a guaranteed crowd-pleaser. It’s easy to make, packs in mega amounts of potassium, and is a good source of magnesium and protein. 

I hope you like this Southwestern Chicken Salad recipe. And as always, let me know how it turns out in the comments section below!

Author: Monica Straith, BS

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