Articles & Recipes

Santa Fe Salad (diabetes-friendly)

March 18, 2019

This flavorful and colorful salad includes corn, beans and chicken, and is inspired by Mexican-American cuisine. This is a fabulous appetizer or light Spring meal!

Ingredients Makes 4 servings

12-oz can of corn 341 mL
19-ounce can of black beans, rinsed in cold water and drained well 540 mL
1 tbsp finely chopped fresh cilantro or parsley 15 mL
2 to 3 green onions, chopped 2 to 3
1 red pepper, cut into thin 1-inch (2.5 cm) slices 1
1⁄2 head of lettuce, torn into bite-size pieces 1⁄2
1⁄2 cup shredded or grated cheese 125 mL
3 tbsp light coleslaw dressing 45 mL
10 oz chicken breasts or thighs, boneless and skin removed, sliced into thin pieces 300 g
2 tbsp hickory smoke barbecue sauce 25 mL


  1. In a large bowl, gently toss corn, black beans, cilantro, green onions, red pepper, lettuce and cheese. Mix in the coleslaw dressing. Divide salad onto four dinner plates (or large salad bowls).
  2. Over medium heat, cook the chicken pieces in a nonstick pan with about 2 tablespoons (25 mL) of water. When the chicken is no longer pink inside, add the barbecue sauce. Reduce the heat and simmer for a couple of minutes.
  3. Divide the chicken between the four plates, placing on top of the salad.


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