Friday, March 29, 2024
HomeHealthy LifestyleChicken, Avocado and Black Bean Salad

Chicken, Avocado and Black Bean Salad


This healthy chicken, avocado, and black bean salad is delicious and well-balanced. It’s simple to make and easy to adapt to your taste, just remove what you don’t like and add more of your favorite.

When it comes to healthy eating, I always think about what is the best option for major macronutrients – protein What is the basis of eating carbohydrate I will include, which Fat Will work well with these options. I also love including lots of colorful veggies and those added micronutrients!

If you need some support to organize your meals, check out body fuel system Get healthy, balanced recipes, grocery lists and daily plans to help you cover all the bases and get the best results!

protein rich roast chicken It’s the base of this recipe and pairs beautifully with the fresh flavors of corn, tomatoes, and avocado. Cilantro and lime give it a burst of flavor, and roasted pumpkin seeds give it just the right crunch.

You can easily customize it by adding vegetables of your choice, red pepper flakes for flavor, or adding extra toppings. You can also make it vegan By substituting the chicken for tempeh (instructions included in the recipe).

black beans is an excellent source of complex carbohydrates and also contains a fair amount of protein (1). They are high in fiber, which gives them a stabilizing effect on your blood sugar, making them a long-lasting source of energy (2).

including me avocado In this recipe, because they’re an excellent source of healthy fats, you’ll feel nourished and satisfied, especially when you include them with protein.

They are rich in monounsaturated fatty acids (MUFAs), which have been shown to lower cholesterol levels (3). In addition to being a great source of healthy fats, avocados are also high in fiber, potassium, vitamin C, and vitamin K (4) – all of which help strengthen the immune system.

This salad is super easy to put together and perfect for taking to a party or a quick meal at home. You can try many variations according to your preference and season. Let me know if you try it!

Chicken, Avocado and Black Bean Salad

yield: 2 servings
you will need: You will need: measuring cup and spoon, cutting board and knife, grill or large frying pan, tongs, large mixing bowl, small mixing bowl, whisk
key: T = tablespoon; tsp = teaspoon

raw material:

  • 2 (5-6 ounces) boneless skinless chicken breasts (12 ounces tempeh can be used for a vegetarian version.)
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

For the dressing:

  • 1/2 lemon, juice
  • 1/2 lime, juice
  • 1 t olive oil
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon cumin

For salads:

  • 1/4 cup red onion, diced
  • 1/2 cup corn, fresh or frozen
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup black beans, drained and rinsed
  • 1 avocado, diced
  • 2 T fresh cilantro, chopped
  • 2 T roasted pumpkin seeds (pepitas)

direction:

  1. Season chicken breasts (or tempeh) with salt and pepper and grill (or sauté) 3-5 minutes per side until cooked through. Set aside to cool. Once cool, cut into 1/2″ pieces.
  2. Place lemon juice, lime juice, olive oil, salt, and cumin in a small mixing bowl and mix well.
  3. Place chicken, red onion, corn, tomatoes, black beans and avocado in a large mixing bowl. Pour over the dressing and mix well.
  4. Serve with fresh cilantro and chili sauce.

nutrient content

Serving Size: 1 serving

Servings per recipe: 2

Calories per serving: 509

protein: 42 g

carbohydrate: 29 g

fat: 26 g

I hope you like this recipe! If you are successful, let me know in the comments below how it turned out.



For time-saving healthy eating, check out the Body Fuel System!

body fuel system It’s easy to stay on track with my simple, proven diet type. It also gives you healthy, fat-burning recipes and foods to look and feel your best every day!

Recipes like this.

This is my signature diet system with 6 weeks of meal planning and recipe guides done for you! Not only will you learn the strategies for my long-term success, but you’ll also enjoy the time-saving benefits planned for you!

Learn more here and find out why people love this app so much!

refer to:

  1. “Beans, black, ripe seeds, cooked, cooked, unsalted”. Food Data Center. April 2019. network. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173735/nutrients
  2. Winham, Donna M. et al. “Glycemic response to black beans and chickpeas as part of meals: a randomized crossover trial”. nutrients. October 2017. network. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691712/
  3. Grundy, S M. “Monounsaturated Fatty Acids and Cholesterol Metabolism: Implications for Dietary Recommendations.” Nutrition Journal. April 1989. network. https://pubmed.ncbi.nlm.nih.gov/2649645/
  4. Dreher, Mark L and Davenport, Adrienne J. “Hass avocado composition and potential health effects”. Food Science and Nutrition Reviews. network. https://pubmed.ncbi.nlm.nih.gov/23638933/

post Chicken, Avocado and Black Bean Salad first appeared in betty rocker.



Source link

RELATED ARTICLES

Most Popular

Recent Comments