Thursday, June 06, 2013

Recipe for Chicken, Black Bean, and Red Pepper Salad with Spicy Avocado Dressing

Chicken, Black Bean, and Red Pepper Salad with Spicy Avocado Dressing found on
Chicken, Black Bean, and Red Pepper Salad with Spicy Avocado Dressing!

(For Phase One Fridays I highlight Phase One recipes from the past that have been my personal favorites, and this tasty salad with chicken, black beans, and red peppers with avocado dressing is something I love when the weather gets hot.  I normally post my Phase One Friday favorites on Friday morning, but I'm sharing this one early because tomorrow morning I'll be heading out bright and early to attend the BlogHer Food 2013 Conference.  This year the conference is in Austin, Texas, where it's definitely hot enough to make you crave this type of salad; enjoy!)

It's hot, hot, hot outside, and whether you're looking for a cold side dish to take to a party or just something that's an eat-it-cold meal idea, this Chicken, Black Bean, and Red Pepper Salad with Spicy Avocado Dressing is going to hit the spot, I promise.  If you really want to avoid cooking you can make this with leftover rotisserie chicken, but if you don't have that poaching two chicken breasts is still pretty quick and easy.  This salad stayed good in the fridge for several days, especially if you stir in a little more of the spicy avocado dressing to perk up the flavors.  Enjoy!

If you don't have leftover rotisserie chicken, start by poaching two trimmed chicken breasts in about 3 cups chicken stock or water.

While the chicken cooks, make Ultra Easy Avocado Sauce or Dip, then mix 3 tablespoons of buttermilk into one cup of the dip to make this dressing.

As soon as the chicken is cool, chop it (or the rotisserie chicken) into 1/2 inch pieces.

Mix the chicken with about half the dressing, and let it marinate while you prep the other ingredients.

Drain rinse a can of black beans and let them drain well.

Finely chop a red bell pepper.

Slice up enough of the green ends of green onions to make 1/2 cup sliced green onions.

Stir the black beans, diced red pepper, and green onion into the chicken/dressing mixture; add more dressing until the salad is well-moistened, and season to taste with salt and fresh ground black pepper.  This can be served right away or chilled.  You will probably have a little dressing left over; save the extra to mix into leftovers or to use on another salad. 

Chicken, Black Bean, and Red Pepper Salad with Spicy Avocado Dressing
(Makes 4-6 servings; recipe created by Kalyn with inspiration from Ultra Easy Avocado Sauce or Dip.)

Salad Ingredients:
4 cups diced, cooked chicken breast (start with two chicken breasts and poach them, or use diced rotisserie chicken)
1 can black beans (15 oz.) rinsed and drained
1 red bell pepper, finely chopped
1/2 cup sliced green onion, green part preferred
salt and fresh ground black pepper to taste

Dressing Ingredients:
1 cup Ultra Easy Avocado Sauce or Dip
3 T buttermilk or milk

If starting with chicken breasts, trim the chicken breasts so no visible fat remains.  Put chicken in a small flat pan, add just enough chicken stock or water to barely cover the chicken (about 3 cups) and cook at a very low simmer just until chicken is cooked through (about 12 minutes).  Let chicken cool and proceed with the recipe.

Make Ultra Easy Avocado Sauce or Dip.  Combine 1 cup of the dip with 3 tablespoons of buttermilk or milk to make the dressing.  (There are ten ideas for using the leftover dip in that recipe.)  Chop the cooled poached chicken or rotisserie chicken into 1/2 inch pieces until you have about 4 cups diced chicken.  Mix about 1/2 cup of the dressing with the chicken and let it marinate while you prep other ingredients. 

Drain black beans into a colander placed in the sink and rinse well with cold water until no more foam appears, then let beans drain well.  Cut away the stem and remove seeds from the red bell pepper, then chop into small dice, about 1/4 inch square.  Slice green parts of the green onions to get 1/2 cup sliced green onion.  

Mix the drained black beans, diced red bell pepper, and sliced green onions into the chicken/dressing mixture and add more dressing to taste, until all the ingredients are lightly coated with dressing.  (You may not need all the dressing.)  Season salad to taste with salt and fresh ground black pepper.  This can be served right away or chilled for a few hours before serving.

This salad keeps well for a day or two in the refrigerator but I liked it best with a little extra dressing mixed in after it had been refrigerated.

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South Beach Suggestions:
The chicken, black beans, red bell peppers, and green onions are all wonderfully low-glycemic ingredients for the South Beach Diet.  Avocados are a limited food, even though they contain good fat, but the avocado dressing here is made with mostly buttermilk so the amount used for this salad should be fine for any phase of the diet.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Salad Ideas with Black Beans, Peppers, or Avocados:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Black Bean and Pepper Salad with Cilantro and Lime from Kalyn's Kitchen
Southwestern Quinoa Salad with Black Beans, Red Bell Pepper, and Cilantro from Kalyn's Kitchen
Black Bean Salad from Simply Recipes
Quinoa, Avocado, Tomato, and Black Bean Salad with Chipotle Lime Vinaigrette from The Perfect Pantry
Mexican Chopped Salad with Avocado Dressing from The Paupered Chef
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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  1. Argh, I just accidentally hit the wrong button and deleted four comments. My apologies to Pam, Kelley, Marie, and Joanne!!! Glad you guys like the looks of this salad.

  2. Um, Spicy Avocado Dressing is all it takes for me.... over almost anything! But the salad itself looks so much like what we love eating all summer long. The Spicy Avocado Dressing will only make it fabulous! Bookmarked, Kalyn!

  3. Thanks Jamie! I would eat this dressing on everything if I could!

  4. What size can (of black beans)?

  5. Sorry about that! (I think in my mind, beans only come in one size can, but I know it's not true.) It's a 15 oz. size can; will edit the recipe.

  6. I'm pretty sure I could eat this every day. I love buttermilk dressings. Of course I might dump a whole lot of Sriracha into this...

  7. Lydia, the dressing has green Tabasco, but I bet Sriracha would be good in it too.

  8. Kalyn, you are seriously the salad queen. I love every one of your salad creations!!

  9. Thanks Deborah. I will accept that as my claim to fame, lol!

  10. Can't eat dairy, and am wondering what would be a good substitute for milk/ buttermilk in the dressing. Guess I could try coconut Milk.

    Any thoughts?

  11. Claire, not sure if you can have soy, but soy milk might be a more neutral flavor to replace the buttermilk.

  12. Looks like the perfect summer dinner! I could certainly use more avocado in my system. :)

  13. This sounds fantastic! I could easily live off southwestern/Tex-Mex food, and that avocado dressing sounds amazing.

  14. I don't usually comment, but I had to let you know I made this last night and it was flippin' FANTASTIC!! Soo yummy.

    I did mine without the hot sauce (hubbie added Sriracha to his) and I will definitely be making this again.


  15. I made this last night and it was very tasty! I didn't have buttermilk, and I was feeling lazy, so I just chopped up the avocado and added it with everything else. I squirted some lime juice on top and mixed in about 1/4 cup of plain yogurt. It worked great, and I didn't have to dirty my food processor! :) I used a fresh jalapeno for spice, but next time I'll add Tabasco too.

  16. I could come to your house every day to eat salad, Kalyn! This salad and the dressing look amazing. I think it would be very easy to make dairy free, too. Pinning and sharing. ;-) Happy Friday!


  17. Thanks Shirley; glad you like it!

  18. Cool recipe! Gotta try this out this weekend...


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