Chilled Southwest Chicken and Bean Salad
A robust, cold-dished salad featuring shredded chicken breast, black beans, sweet corn, black olives, crisp cucumber, and red onion, tossed in a zesty, spiced lime vinaigrette. Packable, savory, and perfect for active tournament days.
Prep
15 min
Cook
0 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Helen + Lila
Helen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Prep Ahead: You can prepare this salad the night before the tournament; the cucumber stays surprisingly crisp, and the flavors actually improve as it marinates in the fridge.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Whisk together the olive oil
- 01
Whisk together the olive oil
In a small bowl or jar, whisk together the olive oil, fresh lime juice, cumin, garlic powder, chipotle powder, and paprika until emulsified. Set this spiced vinaigrette dressing aside.
Look for: emulsified
Tap card to mark done - 02
Combine the shredded or sliced chicken breast
In a large bowl, combine the shredded or sliced chicken breast, black beans, sweet corn, black olives, red onion, and cucumber.
Tap card to mark done - 03
Pour the dressing over the salad ingredients…
Pour the dressing over the salad ingredients and toss thoroughly to ensure everything is evenly coated.
Tap card to mark done - 04
Transfer the salad into a portable container…
Transfer the salad into a portable container and seal it tightly.
Tap card to mark done - 05
Refrigerate for at least 30 minutes before…
Refrigerate for at least 30 minutes before serving. This allows the flavors to meld and ensures the salad is fully chilled. Keep cold in an insulated bag or cooler until ready to eat.
Look for: ready to eat
Tap card to mark done
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