Tex-Mex food is incredibly popular, but even though the options sound healthy the calories, fat, sodium, and carbs are very high due to the tortilla, cheese, and sour cream. This bowl gives you the nutrition you need without the excess nutrients.
1 cup quinoa
1 ¼ cups water
1/3 lb (150 g) boneless, skinless chicken breast
1 cup (150 g) corn niblets, frozen or canned and drained
6 cups (450 g) finely chopped kale or spinach
1/3 cup (50 g) diced sweet onion.
1 cup (150 g) halved cherry tomatoes
1/2 cup (75 g) diced avocado
1/2 cup (107 g) canned black beans, drained and rinsed
2 tsp (10 mL) minced jalapeño peppers
3/4 cup (94 g) grated Monterey Jack cheese or aged cheddar
Ranch salsa dressing
1/2 cup (125 mL) light Ranch dressing
1/4 cup (60 mL) medium salsa
3 tbsp (45 mL) chopped cilantro
1. Bring water and quinoa to a boil. Cover and simmer for 15 minutes. Let sit covered until rest of salad is made.
2. In a skillet sprayed with vegetable oil, sauté chicken until internal temperature reaches 165° F (74° C). Remove chicken and let rest 10 minutes; then slice in strips.
3. Respray skillet, add corn, and sauté until seared, about 5 minutes. Add to large bowl along with kale, onions, tomatoes, avocados, beans, jalapeños, cheese, and chicken.
4. Dressing: mix ranch dressing and salsa.
5. Add dressing to salad, mix well, and divide between 4 bowls. Garnish with cilantro and serve over quinoa.
Serves 4, GF
Serving 304 g
Protein 24 g
Carbohydrate 20 g
Fibre 5.9 g
Fat 14 g
Saturated Fat 6.6 g
Cholesterol 55 mg
Sodium 543 mg