Black Bean Corn and Greek Yogurt Chicken Salad
By Better Plate RecipesThis is a scoopable, creamy salad rather than a leafy one: black beans and corn take the lead, shredded poached chicken makes it filling, and red bell pepper, scallions, and jalapeno keep it crunchy and lively. The Greek yogurt lime dressing is thick, garlicky, and just spicy enough.
Why You’ll Love This Recipe
Creamy salads usually mean mayonnaise; this one uses nonfat Greek yogurt with lime zest, cumin, and chili powder, which means the dressing adds protein instead of just fat. Black beans and sweet corn are the backbone, shredded poached chicken makes it a real meal, and red bell pepper, scallions, and minced jalapeno keep it crunchy and lively. It is scoopable rather than leafy, so it works spooned over romaine, wrapped in a tortilla, or eaten with tortilla chips. Thirty-seven grams of protein for around 450 calories, and it holds up in the fridge for four days, which makes it one of the most practical lunches here.
What Makes This Recipe Work
Moisture control is what keeps a yogurt-based salad from going watery. The chicken is cooled to room temperature before it meets the dressing, the beans are rinsed and shaken dry, and the corn is patted with paper towels. With those three things handled, the yogurt stays thick and clings to everything. Lime zest as well as juice delivers aroma the juice alone cannot, and the fifteen-minute chill at the end is not idle time: it lets the cumin and lime settle into the beans so the salad tastes seasoned all the way through.
Before You Start
Poach the chicken at a bare simmer, never a rolling boil, and check it with a thermometer at 165°F rather than guessing. Shred it while warm, then let it cool. Seed the jalapeno unless you want real heat, since the membranes hold most of the capsaicin. Use nonfat Greek yogurt for the thickest dressing, and zest the limes before cutting them. Chop the romaine last and keep it cold.
Ingredient Notes & Easy Swaps
Chicken breasts: Poached at a bare simmer to 165°F, then shredded and cooled to room temperature. Warm chicken thins the yogurt dressing and it slides off.
Black beans: A full can as a main component. Rinse until the water runs clear and shake dry, since water is what makes a yogurt dressing go loose.
Greek yogurt: Nonfat gives the thickest dressing. It is also where a good share of the protein comes from, so do not substitute sour cream.
Corn: Thawed frozen corn is fine but must be pressed dry between paper towels. Fresh corn cut off the cob is sweeter if it is in season.
Jalapeno: Seed it unless you want real heat, since the membranes hold most of the capsaicin. Mince it finely so it distributes evenly.
Lime zest: A teaspoon of zest carries far more aroma than the juice alone. Zest before cutting the limes.
Cilantro: Half a cup, chopped and folded through at the end. If cilantro is not for you, flat-leaf parsley plus an extra squeeze of lime works.
Romaine lettuce: Served underneath rather than mixed in, so it stays crisp. Keep it in its own container if you are packing this for lunch.
Black Bean Corn and Greek Yogurt Chicken Salad
Description
This is a scoopable, creamy salad rather than a leafy one: black beans and corn take the lead, shredded poached chicken makes it filling, and red bell pepper, scallions, and jalapeno keep it crunchy and lively. The Greek yogurt lime dressing is thick, garlicky, and just spicy enough.
Ingredients
- 1 lb boneless, skinless chicken breasts
- 1 tsp kosher salt, divided
- 1 bay leaf
- 1 can (15 oz) black beans, drained and rinsed
- 1 1/2 cups corn kernels, thawed if frozen
- 1 red bell pepper, finely diced
- 4 scallions, thinly sliced
- 1 jalapeno, seeded and minced
- 1 1/2 cups cherry tomatoes, quartered
- 1/2 cup chopped fresh cilantro
- 1 cup plain nonfat Greek yogurt
- 3 tbsp fresh lime juice
- 1 tsp finely grated lime zest
- 1 tbsp extra virgin olive oil
- 1 tsp ground cumin
- 1/2 tsp chili powder
- 1 small garlic clove, grated
- 1/4 tsp black pepper
- 6 cups chopped romaine lettuce, to serve
Instructions
- 1Equipment: a 3-quart saucepan, a fine-mesh strainer or colander, a clean rimmed plate for the cooked chicken, one cutting board for the vegetables, a second clean cutting board reserved for the cooked chicken, a chef's knife, two forks, clean tongs reserved for the cooked chicken, paper towels, a large mixing bowl, a silicone spatula or large spoon, a small bowl, a whisk, a microplane or fine grater, measuring cups, measuring spoons, an instant-read thermometer, 4 meal-prep containers, and 4 separate containers or bags for the romaine.
- 2Place 1 pound boneless, skinless chicken breasts in the saucepan in a single layer with clean hands, then wash your hands with soap and water. Add enough cold water to cover the chicken by about 1 inch, then add 1 bay leaf and 1/2 teaspoon kosher salt. Bring the water to a bare simmer over medium heat, with small bubbles rising but no rolling boil. Reduce the heat as needed to maintain that gentle simmer. While the water heats and the chicken poaches, continue with Steps 3 and 4.
- 3Drain and rinse the 15-ounce can of black beans, then shake well to remove excess water. Dry 1 1/2 cups thawed corn with paper towels if it is wet. On the vegetable cutting board, finely dice 1 red bell pepper, thinly slice 4 scallions, seed and mince 1 jalapeno, quarter 1 1/2 cups cherry tomatoes, chop 1/2 cup cilantro, and finely grate 1 small garlic clove. Wash your hands well after handling the jalapeno and avoid touching your eyes.
- 4Measure 1 teaspoon finely grated lime zest and 3 tablespoons fresh lime juice. In the small bowl, whisk together 1 cup plain nonfat Greek yogurt, the lime zest and juice, 1 tablespoon extra-virgin olive oil, 1 teaspoon ground cumin, 1/2 teaspoon chili powder, the grated garlic, the remaining 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper until smooth.
- 5After the chicken has simmered gently for 12 minutes, begin checking the thickest part of each breast with the instant-read thermometer. Continue poaching until each breast reaches 165°F, usually 12 to 18 minutes after the water reaches a gentle simmer, depending on thickness. Remove each breast as soon as it reaches 165°F, using the clean tongs reserved for cooked food, and place it on the clean rimmed plate. Discard the bay leaf and poaching liquid.
- 6Let the chicken rest for 5 minutes. Transfer it to the cutting board reserved for cooked chicken and shred it into bite-size pieces with two forks. Spread the chicken back across the clean plate for about 5 minutes, until it is warm but no longer steaming; hot chicken can make the yogurt dressing thin.
- 7Add the black beans, corn, red bell pepper, scallions, jalapeno, cherry tomatoes, and cilantro to the large mixing bowl. Add the cooled shredded chicken and pour in the yogurt-lime dressing. Gently stir for about 30 seconds, until everything is evenly coated.
- 8Divide the chicken salad evenly among 4 meal-prep containers. Cover and refrigerate promptly. Divide 6 cups chopped romaine among the separate containers or bags so the lettuce remains dry and crisp. Use the refrigerated chicken salad and romaine within 3 to 4 days.
- 9Serve chilled. Stir one portion of chicken salad after refrigeration, then spoon it over one portion of romaine. Do not reheat this salad.
Tips and Tricks
- 1
Cool the Chicken First: Warm chicken thins the yogurt and the dressing slides off. Let it come to room temperature before folding.
- 2
Dry the Corn: Press thawed corn between paper towels. Water is the number one reason creamy salads go loose.
- 3
Zest, Then Juice: Lime zest carries far more aroma than the juice; do not skip it just because it is a small quantity.
- 4
Give It 15 Minutes: The chill time is what lets the beans absorb the cumin and lime, so it tastes seasoned all the way through.
Nutrition
Serving size: 1 of 4 servings
Calories: 452kcal, Protein: 37g, Carbs: 41g, Fat: 12g, Fiber: 11g, Sugar: 11g, Sodium: 793mg.
Nutrition information is an estimate and may vary based on ingredient brands, product sizes, preparation methods, and substitutions. It is not intended as medical or dietary advice.
Recipe Guides
This recipe appears in
96 High-Protein Meal Prep Lunches
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