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  • Writer's pictureEmily Settler, RD, LD

Southwestern Salad

Southwestern dishes are a staple for me and with the weather getting hotter this was a great refreshing lunch for the week! I made mine meatless but it would also work topped with grilled chicken or taco meat. It can be prepared ahead of time for grab and go lunches or make it for dinner one night!

Ingredients (to make 4 salads):

  • 8 cups chopped romaine lettuce

  • 1 lime cut into 4 wedges

  • 1/4 cup chopped cilantro

  • 1 tomato-diced

  • 1/4 cup salsa

  • 1 can no salt added black beans-drained and rinsed

  • 1 cup frozen corn

  • 1 avocado cut into cubes

  • 1 cup shredded cheese (I use reduced fat Mozzarella or Cheddar but any type will work)

  • 1/2 tsp cumin

  • Pinch of cayenne pepper

  • 2 Tbsp taco sauce


  1. Spray a pan with oil and heat over medium high heat

  2. Place corn in a microwave safe container and heat for 1 minute stirring after 30 seconds

  3. Once pan is nice and hot, add corn and use a spatula to make an even layer

  4. Let corn roast untouched for about 3 minutes

  5. Stir corn and let roast untouched another 3 minutes-transfer to a container

  6. Place drained black beans in a bowl

  7. Add cumin, cayenne pepper, and taco sauce to the beans and mix well

  8. Assemble salads- top romaine lettuce with 1/4 cup roasted corn, 1/2 cup black beans, 1 spoonful of salsa, 1/4 cup shredded cheese, 1/4 avocado, 1/4 tomato, and sprinkle of cilantroSqueeze lime wedge over salad and enjoy!

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