Thursday, September 4, 2008

Southwest Salad McSwap!

I really never go to McDonald's, except for the beloved ice cream cones. While Dick and I were traveling one day, we stopped in. I decided on the Southwest Salad without chicken and used half the dressing because I didn't know the calorie count. Come to find out, the total calorie count on my meal was only 190 calories. With chicken it's 320 calories, add the dressing it's another 100 calories. 420 calories is not bad.You could take off the tortilla strips, but that's only 35 calories saved. Also, I believe 1/2 the dressing will be enough. Here's the recipe knock off.

Southwest Salad

For Marinade
1/2 tbsp. honey
1/2 tbsp. lime juice
1/2 tbsp. yellow mustard
1/4 tsp. cilantro

For Salad
3 cups chopped lettuce
4 oz. cooked boneless skinless lean chicken breast; sliced or chopped
1/4 cup halved cherry tomatoes
1 1/2 tbsp. chopped poblano pepper (or any mild green pepper)
1 1/2 tbsp. canned sweet corn kernels
1 1/2 tbsp. canned black beans
2 tbsp. shredded fat-free cheddar cheese
3 Baked Doritos; crushed or a serving of tortilla strips ( I found some Kroger Brand)

For Dressing
2 tbsp. fat-free ranch dressing
1 tbsp. fat-free sour cream
1/4 tsp. apple cider vinegar
1/4 tsp. lime juice
1/4 tsp. chili powder
dash onion powder
dash garlic powder
dash cumin

Directions: Mix together marinade ingredients in a small bowl -- add chicken and coat it in the marinade. Set aside. In a pan spritzed with nonstick spray, cook tomatoes and corn over high heat until slightly charred.
Place lettuce in a bowl, and top with marinated chicken, tomatoes & corn, chopped pepper, and black beans.
Sprinkle with cheese and chips.

PER SERVING (entire recipe, with dressing): 350 calories, 4g fat, 720mg sodium, 39g carbs, 6g fiber, 15g sugars, 43g protein -- POINTS® value 7*

In a small dish, combine all of the dressing ingredients with 1 tsp. water.
Serve dressing alongside salad for easy dipping.

No comments: