Southwest Power Salad
Hello readers, my name is David. First cousin once removed from Gina. I spent lots of time cooking in the Cousineau household. Mary and I once had a cook off in which she was graciously named the winner. It was all for fun, but what's more serious is our shared passion for making and eating healthful foods. This is why I am honored to write for Do you have "Time" to eat that??

Over the years I have developed a passion for cooking. More recently I have been focusing on cooking healthful meals that have no processed ingredients. It may take a bit more time to prepare a meal all from scratch and people may enjoy the convenience of popping a preservative sodium laden prepared meal in the microwave. But, in no way is it convenient for your body. Just think of the amount of cases of type II diabetes, obesity, etc. It’s not difficult to correlate many illness and diseases to processed garbage foods…

At times when I do eat out, if a meal is tasty and healthful, I will in time try to clone the dish. Sometimes the clone is simple/easily reproduced and tastes better than the restaurant or take-out, other times it seems like an impossible objective. Though, it’s not similar in taste, it’s still makes a tasty, fresh, healthful meal. And, not to mention the cost savings.

My first clone is a southwest salad that my parents used to get at a local Staten Island Healthy Take-out joint. Emphasis on used to. It’s so easy to make this salad; little to no culinary experience is needed. It justifies not paying $10 a serving, when $10 can feed 4-5 adults.

This Salad has all the nutrients from fresh romaine, protein and fiber from black beans, taste and texture of corn, creaminess of fresh guacamole…

This is no side salad at your local Applebee’s. It’s a full meal. Packing 450-600 calories per serving. And, these calories are quality, nothing empty here! You are most justified adding a small amount of homemade ranch dressing. The ranch pairs so well with the guacamole. You’ll have plenty of time to eat this!!!

**These two pictures taken on two separate occasions have small variations, but they highlight different aspects of the salad. The first is a grilled chicken with just salt/pepper seasoning. The second is curry marinated chicken, which I prefer. The curry chicken adds a lot of spice and flavor.

Ingredients

1- Head of Romaine Lettuce

3- Chicken breasts(Marinade recipe below)

1.5 cup of Shredded Low moisture mozzarella

1.5 cup of Black Beans

1.5 cup of Frozen Corn

3 Avocados (Guacamole recipe below)

(Optional) Home Ranch Dressing (recipe below)

This makes approx. 4 servings, which equates to around 600 calories.

Note: When I begin to prepare this dish, I tend to separate the chicken preparation from the fresh raw salad ingredients. I’m always paranoid about getting food poisoning from the harmful microbes that proliferate in raw chicken.

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I start out about a two hours before dinnertime and marinate the chicken (recipe below) in zip lock bags and place in refrigerator. This can be done the night before, which will only intensify the taste of the chicken. Always a positive.

Close to dinnertime I mix up the guacamole and set aside. Next, I defrost the frozen corn. You can use drained canned corn(Disodium EDTA, leeched aluminum, sarcasm) but I feel that the frozen corn has a fresher taste and texture. The Black Beans must be soaked until soft. I usually allow the Beans to soak over night. But, this can be done over an hour as per package instructions. Also, it’s quicker just to crack open a can of Black Beans(defeated shrug), rinse and allow to dry slightly in strainer.

I cut the Lettuce in half length-wise, and then cut in into cubes. Wash and pat dry.

After drying, I place the lettuce in a large bowl and layer the salad ingredients making sure the mozzarella is on top. This is important because I like the slight melting that occurs when the hot chicken is placed on the cheese. Set it aside, clear of chicken prep.

The Chicken is the last step. I usually grill it to a 165˚ F. Let it sit for 5-10 minutes and slice in two length-wise then into short strips. Immediately place on top of salad. This meal for 4 would have cost around $40 from the Takeout place here on Staten Island. The salad’s ingredients would have feed 4 handsomely for about $3-$4 per person. Would have been less than $10 total if the prices of avocados weren’t obscenely priced. Either way that meal packs a healthful punch!

Guacamole

3 avocados

1/2 lime or lemon, juiced

1/2 teaspoon kosher salt

1/2 teaspoon ground cumin

1/2 teaspoon cayenne

1/2 medium red onion, diced

1 tablespoon chopped cilantro

1 clove garlic, minced

Half avocados and remove pit. Usually, I hit it gently with the blade of a knife so I sticks slightly into the pit, turn the knife in a circler motion to jar the pit and it will pop out. Then scoop the avocados out with a spoon and throw in a large bowl. Smash avocados with a fork until creamy. Then add all ingredients above, mix and set aside.

Chicken Marinade

1 teaspoon of curry powder

1 teaspoon of turmeric

½ teaspoon of garlic powder or 1 cube of frozen garlic paste

½ teaspoon of ground cayenne pepper

½ teaspoon of kosher salt

½ -1 cup of your favorite broth

In a small sauce pan pour broth and spices and put over medium heat. It should boil up rather quickly, stir and reduce to simmer. You want to reduce it slightly, if you want to thicken it up add half a teaspoon on corn starch and stir. Cool before mixing with chicken.

Homemade ranch

• 1 cup mayonnaise
• 1/2 cup sour cream
• 1/2 teaspoon dried chives
• 1/2 teaspoon dried parsley
• 1/2 teaspoon dried dill weed
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/8 teaspoon salt

1/8 teaspoon ground black pepper

Mix all ingredients and set aside in refrigerator.