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Southwest BBQ Chicken Salad

Hearty salads like this Southwest BBQ Chicken Salad with black beans, corn, avocado, and crunchy romaine lettuce topped with an easy 5-ingredient homemade BBQ sauce are more than just a first course, they make the meal.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6
Calories: 393 kcal
Course: Salad
Cuisine: Tex-Mex

Ingredients

  • FOR THE BBQ SAUCE
  • 1 cup ketchup
  • ¼ cup cider vinegar
  • 3 tablespoons water
  • 2 tablespoons brown sugar
  • 2 tablespoons molasses
  • 1 tablespoon yellow mustard
  • ½ teaspoon Kosher salt and freshly ground black pepper
  • For the Southwest Chicken Salad
  • 2 boneless , skinless chicken breasts
  • Kosher salt and freshly ground black pepper
  • cooking spray
  • 2 6- inch corn tortillas
  • 1 tablespoon canola oil
  • 6 cups romaine lettuce , washed, dried, and chopped
  • 1 15- ounce can black beans , rinsed and drained
  • ½ cup frozen corn , thawed
  • 6 cocktail tomatoes , quartered or sliced
  • 1 avocado , peeled, pitted and sliced
  • ¼ red onion , thinly sliced
  • 2 limes
  • ¼ cup homemade Ranch dressing or a quality store bought brand
  • ¼ cup chopped fresh cilantro leaves

Instructions

    Cup of Yum
  1. For the BBQ Sauce
  2. Combine all of the ingredients in a small pan over medium heat. Cook for 5-10 minutes, stirring occasionally until flavors combine, then remove from heat.
  3. For the Southwest Chicken Salad
  4. Prepare a grill or stovetop grill pan over medium-high heat.
  5. To prepare the chicken, start at the thicker end of the chicken breast and use a sharp knife to cut the chicken breast in half into two thinner cutlets. Trim any excess fat and season both sides with kosher salt and freshly ground black pepper. Spray the grill pan with cooking spray (or oil the grill grates) and cook the chicken breasts for 3-4 minutes on each side, or until golden brown. Lower the heat to medium and brush both sides of the chicken breasts with the BBQ sauce and cook for an additional 3-4 minutes on each side until the thickest part of the chicken reaches 160 degrees F. Transfer to a platter and tent with aluminum foil.
  6. While the chicken is cooking, cut the tortillas into thin strips. Heat the canola oil in a small pan over medium-high heat and fry the tortilla strips, stirring often, until golden and crisp. You may have to do this in batches. Drain on paper towels and sprinkle with kosher salt while still hot.
  7. Arrange the cut romaine lettuce in a large bowl with the black beans and corn. Slice the chicken into strips and place on top of the lettuce with the tomatoes, avocado, and red onion slices. Squeeze the juice of 1 lime over the salad, then in a small bowl, mix the ranch dressing with the juice from the remaining lime. Drizzle the lime ranch dressing over the salad with the reserved BBQ sauce. Garnish with the chopped cilantro and the tortilla strips and serve.

Nutrition Information

Calories 393kcal (20%) Carbohydrates 52g (17%) Protein 16g (32%) Fat 15g (23%) Saturated Fat 2g (10%) Polyunsaturated Fat 5g Monounsaturated Fat 7g Trans Fat 1g Cholesterol 39mg (13%) Sodium 1041mg (43%) Potassium 995mg (28%) Fiber 11g (44%) Sugar 20g (40%) Vitamin A 4506IU (90%) Vitamin C 21mg (23%) Calcium 105mg (11%) Iron 4mg (22%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 393

% Daily Value*

Calories 393kcal 20%
Carbohydrates 52g 17%
Protein 16g 32%
Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 7g 35%
Trans Fat 1g 50%
Cholesterol 39mg 13%
Sodium 1041mg 43%
Potassium 995mg 21%
Fiber 11g 44%
Sugar 20g 40%
Vitamin A 4506IU 90%
Vitamin C 21mg 23%
Calcium 105mg 11%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.