Posted in Salads, Vegetables

Super Supper Salad…

Southwest Salad

Last night’s dinner salad was good but tonight, the salad was amazing!  I think it may have been the delicious dressing.  I am also a big fan of Boston leaf lettuce.  Anyway, this is definitely worth trying.


Southwest Salad

 Prep time: 15 minutes

Cook time: 15 minutes

Estimated values per serving:

Calories = 425                                              Fat =  5 grams


1 head Boston leaf lettuce

½ head romaine lettuce

1 cup cooked corn (about 2 ears)

1 tomato – seeded and chopped

½ cup scallions – green parts only chopped

¼ cup cilantro – chopped

1 (15.5 ounce) can black beans

1 pound boneless/skinless chicken breasts


  1. Rise Boston and romaine lettuces, chop and add to a large salad serving bowl.  Add corn, tomato, scallions and cilantro to the salad greens.
  2. Drain and rinse black beans and add to salad.  Refrigerate salad while preparing chicken and dressing.
  3. Heat a large indoor grill pan on high heat, spray with cooking spray and add chicken breasts.  Grill chicken breasts for 5 – 7 minutes on each side until browned and cooked through.  Remove from grill, cover and set aside.

 Dressing Ingredients:

¼ cup fat free sour cream

2 tablespoons water

2 tablespoons vinegar

1 teaspoon sugar (or 1 pkt. Sugar substitute)

2 – 3 dashes Tabasco sauce

1 teaspoon chili powder

½ teaspoon garlic powder

Salt to taste

1 tablespoon olive oil

½ cup tortilla chips – crushed


  1. In a small mixing bowl, combine sour cream, water, vinegar, sugar (or substitute), Tabasco, chili powder, garlic powder and salt and whisk together. 
  2. While whisking the sour cream mixture, drizzle in olive oil and continue to whisk until well combined.
  3. Drizzle salad dressing on top of salad and toss.  Cut chicken into long strips, place on top of salad with tortilla chips and serve.