Southwest Black-Bean Pasta Salad Bowls

5.0

(1)

1 Review

Meal-prep a week's worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we're using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad--shortcut ingredients you can often find at your local specialty grocery store--this meal-prep lunch is one you'll get excited for.

Carolyn Hodges, M.S., RDN

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

10 mins

Additional Time:

10 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes-Friendly Nut-Free Healthy Aging Low-Sodium High-Fiber Heart-Healthy High-Protein Egg-Free

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

1 (14 ounce) package frozen Mexican-style corn
2 cups black-bean rotini
1 (12 ounce) package cooked chili-lime chicken
½ cup mild pico de gallo
½ cup cilantro salad dressing

Directions

Heat corn according to package directions; set aside to cool.
Cook pasta according to package directions. Drain and rinse with cold water. Drain again and toss with the corn; set aside.
Slice chicken strips into bite-size pieces; set aside.
Divide pico de gallo into 4 small lidded containers and refrigerate. Measure salad dressing into 4 small lidded containers and refrigerate. (Timesaving tip: You can also carry the bottle of dressing in your lunch bag--or store in the office fridge--and dress when ready to serve.)
Divide the corn and pasta mixture among 4 single-serving containers, then top each with one-fourth of the chicken. Seal the containers and refrigerate for up to 4 days. Toss with the dressing just before serving and top with the pico de gallo.

Tips

To make ahead: Refrigerate pasta salad, salsa and dressing separately for up to 4 days. Top salad with dressing and pico de gallo just before serving.

Originally appeared: EatingWell.com, December 2019

Nutrition Facts (per serving)

436	Calories
14g	Fat
47g	Carbs
34g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 meal-prep container, 2 Tbsp. dressing & 2 Tbsp. pico de gallo each
Calories 436
% Daily Value *
Total Carbohydrate 47g	17%
Dietary Fiber 14g	51%
Total Sugars 10g
Protein 34g	67%
Total Fat 14g	18%
Saturated Fat 4g	18%
Cholesterol 64mg	21%
Vitamin A 664IU	13%
Vitamin C 6mg	7%
Sodium 375mg	16%
Calcium 187mg	14%
Iron 4mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Southwest Black-Bean Pasta Salad Bowls

Ingredients

Directions

Tips

Nutrition Facts (per serving)

Related Articles