Saturday, June 27, 2009

Southwest BBQ Chicken Salad

Prep time: 30 minutes
Serves: 2

  • 2 Chicken breasts- 100 Calories each (depends on the chicken you buy)
  • 4 C. Romaine Lettuce- 32 Calories
  • 1/3 C. BBQ Sauce- 125 Calories
  • 1/2 C. Corn- 60 Calories
  • 1/2 C. Black Beans- 120 Calories
  • 4 Tbsp Southwest Light Ranch (store brand)- 140 Calories
  • 2 Roma Tomatoes- 32 Calories
Total: 304 Calories per serving


Cut up chicken in small cubes. Place cut chicken in a bowl and cover with BBQ sauce. You can let this marinate for about 30 minutes or move right to the next step. Spray a skillet with cooking spray and add chicken and BBQ sauce. Cook until chicken is no longer pink in the middle, then set aside to cool for a few minutes. Chop lettuce and place on a plate, cover with corn, black beans and tomatoes. Add BBQ chicken, ranch dressing and enjoy! If you already have light ranch and don't want to buy another salad dressing, pour desired amount in a bowl and mix a little taco seasoning with it or add a little of your favorite salsa and pour on salad.


This was a new creation inspired by the delicious BBQ chicken salad at Rumbi's Island Grill. It was Bud's idea to get the southwestern light ranch. I was just planning on using a little salsa but this was fantastic! I was amazed how low in calories it would be. So feel free to add some more beans and corn if you like or a little more dressing. Just don't over do it if you are watching what you eat. This would make a great lunch too! Oh and I have to tell you that this meal was made entirely by Bud himself while I was on a temple trip with the ladies. What a guy! He's becoming quite the cook. :-)

Tomorrow: Sirloin Petite Steaks & Green Beans