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MAC's Recipe of the Month: May 2019

MAC Nutrition Team - Wednesday, May 01, 2019

Springtime Salad

As the weather gets warmer, sometimes people want to spend a little less time in the kitchen. When that’s the case, I’m a big fan of assembling a meal rather than spending a lot of time cooking. This Southwestern-style salad is a nice and quick dinner meal for a busy night. You can make it even quicker and easier by using canned corn, canned beans, pre-washed romaine lettuce, and pre-cooked chicken. All you have to do is throw it together on the plate! If you are watching sodium intake and if you use canned corn and beans, rinse the corn and beans before adding them to the recipe. This recipe can be made vegetarian by replacing the chicken with tofu, egg, or a plant-based meat substitute.

Southwestern Salad
Yield: 1 serving

1 cup cashews
½ tsp salt
½ tsp garlic powder
½ tsp onion powder
2 Tbsp nutritional yeast (this can be found in the baking section of most grocery stores—it lends a cheesy flavor to the cashew “cheese” sauce”)
¼ cup lemon juice
2 cups chopped romaine lettuce
½ cup corn
½ cup cooked black beans
1 medium tomato, diced
1 tsp olive oil
2oz skinless chicken breast
Black pepper to taste
Cilantro to garnish

Soak cashews in water for at least 4 hours or overnight.
Place soaked cashews in a food processor with salt, garlic powder, onion powder, nutritional yeast, and lemon juice. Process until creamy. If it seems to need a little bit more liquid to process, add small amounts of lemon juice until it’s easily processed.
Coat chicken with ½ tsp olive oil, place in baking dish, season with black pepper, and bake at 400 degrees Fahrenheit for 10 minutes. Flip over and bake for about 15 more minutes or until cooked through. A thermometer inserted into the center of the chicken breast should read at least 165 degrees Fahrenheit. Cut into strips.
Place chopped romaine, corn, cooked beans, and diced tomato on a plate.
Place cooked chicken on top of salad plate.
Spoon 1 Tbsp of cashew “cheese” sauce on top. You will have leftover cashew “cheese” sauce. This can be refrigerated or frozen for future recipes.
Place cilantro garnish on top.

Approximate nutrition information per serving, using non-canned beans and corn. If using canned, sodium amount will be higher; rinse canned corn and beans to reduce sodium quantity.

Calories per serving: 396
Fat per serving: 13g
Protein per serving: 30g
Total Carbohydrate: 45g
Fiber: 14g
Sodium: 207mg


This season and delicious salad, crafted by Louisa Paine, Registered Dietitian at The Mount Auburn Club is a well-balanced meal! Click here to contact the MAC Nutrition team today and ask how we personalize recipes.

The information presented here is for general educational purposes only and is not intended to diagnose, treat, or prevent any disease or health condition. As always, please speak with your registered dietitian regarding any dietary modifications or nutrition-related questions.