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BBQ Chicken Dense Bean Salad

BBQ Chicken Dense Bean Salad for Hearty Meal Prep Bliss

BBQ Chicken Dense Bean Salad is a flavorful, protein-packed dish perfect for meal prep and gluten-free diets.
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Prep Time 30 minutes
Cook Time 15 minutes
Chilling Time 30 minutes
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Chicken
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 pound boneless, skinless chicken thighs Shredded rotisserie chicken works in a pinch.
  • 1/2 cup BBQ sauce Ensure it's gluten-free if needed.
  • 2 pieces chipotle peppers in adobo Substitute with chipotle chili powder if preferred.
  • 1 teaspoon smoked paprika Enhances the BBQ flavor.
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt Adjust to taste.
  • 1 can black beans Rinse well before adding.
  • 1 cup corn Use fresh, frozen, or canned.
  • 2 cups red cabbage Substitute with shredded green cabbage.
  • 1 cup diced tomatoes Removing seeds helps prevent sogginess.
  • 1 cup shredded carrots
  • 1/2 cup green onions Sliced; scallions may work too.
  • 1/4 cup cilantro Omit for allergies.
For the Ranch Dressing
  • 1 cup plain Greek yogurt The creamy base of the ranch dressing.
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dried herbs (dill, parsley, chives) Fresh herbs provide a more robust taste.
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt Adjust to taste.

Equipment

  • Grill
  • mixing bowl
  • large spoon

Method
 

Preparation Instructions
  1. In a mixing bowl, combine the BBQ sauce, chipotle peppers in adobo, smoked paprika, garlic powder, onion powder, and salt to create a rich marinade. Coat the chicken thighs evenly with this mixture and let marinate for at least 1 hour, or up to 24 hours.
  2. Preheat your grill to medium-high heat. Grill the marinated chicken thighs for 5-7 minutes per side until cooked through, then let rest for 5 minutes before chopping.
  3. In a large mixing bowl, combine black beans, corn, diced tomatoes, red cabbage, carrots, green onions, and cilantro. Toss gently to combine.
  4. In a separate bowl, whisk together Greek yogurt, apple cider vinegar, garlic powder, onion powder, and dried herbs until smooth. Add smoked paprika and salt, adjusting seasoning to taste.
  5. Add the chopped grilled chicken to the salad base and pour the ranch dressing over. Gently toss until everything is evenly coated.
  6. Cover and refrigerate for 20-30 minutes to meld flavors. Serve chilled.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 35gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 80mgSodium: 700mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 500IUVitamin C: 15mgCalcium: 80mgIron: 3mg

Notes

This BBQ Chicken Dense Bean Salad is perfect for meal prep and can be customized to taste by adjusting the vegetables or proteins.

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