FoodRef · Recipe for Southwest Chicken Salad
Southwestern Chicken Salad
0 approve · 5 caution · 6 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (6)
- Vegan1.5
- Carnivore2.0
- Paleo3.5
- Keto3.0
- Low-FODMAP3.0
- Whole302.5
Caution (5)
- DASH6.0
- Mediterranean5.5
- Zone6.5
- Anti-Inflammatory5.5
- GLP-16.8
Approve (0)
None in this range
Ingredients
- 4 ea. Chicken Breasts (4 oz. – 6 oz. each), boneless, skinless
- Salt
- Black Pepper
- 4 ea. Whole Corn On The Cob, husks removed
- 4 ea. Corn Tortilla, cut into thin strips
- 1 lb. Romaine Lettuce, sliced thin
- 1/2 lb. Black Beans, cooked, rinsed, drained well
- 2 cups Southwestern Dressing*
- 1/2 cup Spicy Peanut Sauce*
- 4 oz. Monterey Jack Cheese, grated
- 4 oz. Roma Tomatoes, diced
- 1/2 oz. Cilantro Leaves
Instructions
- Season the chicken breasts with salt and pepper. Place the chicken breasts onto the broiler and cook for 2-3 minutes per side, or until done, hot, juicy, and tender. Slice the chicken into thin strips.
- Place the corn onto the broiler and cook until they are lightly grilled all over. Cut the corn kernels off of the cob.
- Fry the tortilla strips until they are very crispy.
- Place the chicken, corn, tortilla strips, lettuce, and black beans, into a large mixing bowl. Add the Southwestern Dressing and Spicy Peanut Sauce into the mixing bowl.
- Toss all of the ingredients together.
- Place equal portions of the salad mixture onto the serving dishes.
- Sprinkle a little grated jack cheese, diced tomatoes, and cilantro leaves over each salad.
Diet-by-diet
Includes lean chicken, vegetables, and beans, but fried tortillas, cheese, and 2 cups of dressing likely add significant sodium and saturated fat.
Vegetables, beans, and lean poultry align well, but cheese, fried tortilla strips, and peanut sauce are less traditional Mediterranean.
Contains chicken and cheese as central ingredients, making it largely incompatible with vegan principles.
Chicken and cheese are allowed but the salad is dominated by lettuce, corn, beans, and vegetables, which are not permitted.
Lean chicken and vegetables fit paleo, but beans, corn, corn tortillas, cheese, and peanut sauce are all excluded.
Too high in carbs from corn, beans, corn tortillas, and dressing to fit keto macros despite chicken and cheese.
Black beans, corn-on-the-cob in large amounts, and likely garlic/onion in the dressings make this problematic for FODMAP sensitivity.
Beans, corn, corn tortillas, cheese, and peanut sauce all violate Whole30 rules.
Reasonable balance of lean protein (chicken), carbs (corn, beans, lettuce), and fats (cheese, dressing) approximates Zone's 40/30/30 ratio.
Vegetables, beans, and lean chicken are anti-inflammatory, but fried tortillas and creamy dressings reduce the score.
Lean protein, fiber-rich beans, corn, and leafy greens support satiety, though heavy dressings and fried tortillas add calorie density.