Pecos Chicken-Cornbread Salad

Cut the Calories Salad

From the kitchen of Shelly Platten

1 Comment

Servings:6-8

Difficulty: Moderate

Cook Time: 30-60 min

This recipe for Pecos Chicken-Cornbread Salad is from Good Morning America's "Cut the Calories Cookbook."

Ingredients

Cornbread

1 cup all-purpose flour, sifted

1 cup yellow cornmeal

1 tsp. baking powder

1 tsp. baking soda

1/2 tsp. chili powder

2 large egg whites, lightly beaten

1 cup low-fat buttermilk (1.5-percent)

1 can green (4.5-ounce), chopped, rinsed and drained

Salad

4 chicken breast halves (5-ounces each boneless, skinless), cut into half-inch cubes

1 can diced tomatoes with green chilies (10-ounce), drained

1/4 cup fresh cilantro, coarsely chopped

1 tsp. ground cumin

1/2 tsp. chili powder

3 cups romaine (about 1/2 medium-size head), thinly sliced

1 can corn with diced red and green bell pepper (11-ounce), drained

1 can black beans (15-ounce), rinsed and drained

1 cup green bell pepper (about 1 medium-size pepper), moderately finely diced

1/2 cup low fat sour cream

1/2 cup reduced-fat Cheddar cheese, finely shredded

Cooking Directions

Preheat oven to 400 degrees. Coat 9 x 9 x 2-inch baking dish with nonstick cooking spray and set aside.

For cornbread: combine flour, cornmeal, baking powder, soda and chili powder in large bowl and make well in center. Quickly whisk together egg whites and buttermilk, dump into well in dry ingredients and stir only enough to mix. Add green chilies and again stir only enough to mix.

Spoon batter into prepared baking dish, spreading to corners and bake uncovered until a toothpick inserted in center comes out clean — 20 to 25 minutes. Cool cornbread to room temperature in upright pan on wire rack, then cut into one-inch cubes.

For salad: heat large heavy skillet over moderately high heat 1 1/2 to 2 minutes. Add chicken and tomatoes with green chilies and bring to a quick boil. Mix in 2 tablespoons of cilantro, cumin and chili powder. Adjust heat so mixture bubbles gently, cover and cook 5 minutes, stirring at half time. Remove from heat and cool to room temperature.

To assemble salad, layer ingredients into straight-sided glass bowl this way: half each of the cornbread cubes, chicken mixture, romaine, corn, black beans, green bell pepper, sour cream and cheese. Repeat layers, sprinkle with remaining 2 tablespoons chopped cilantro and serve. Note: You can make the cornbread a day ahead of time then assemble this layered salad shortly before serving.

Recipe from "Good Morning America Cut the Calories Cookbook" c.2000, Hyperion