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Summer Salads and Salsas 

Very Versatile Black Bean Salad
(Serves 5)


2 (15 ½ ounce) cans black beans, drained and rinsed
1 small can yellow corn
4 plum tomatoes, diced or 1 (14 ½ ounce) can diced tomatoes w/ garlic and onion, drained
2 scallions, finely chopped
Juice of 1 lime
1 tsp bottled minced garlic or 1 clove, minced
1 tsp cumin
¼ tsp salt
¼ tsp black pepper

Method of Preparation:

  1. Combine first 4 ingredients in a large bowl (beans through scallions). 
  2. Combine the lime juice and all remaining ingredients in a small bowl and stir well with a whisk.  Pour the dressing over the bean mixture and toss well to coat. 
  3. Serve salad chilled or at room temperature.

Serving Suggestion: 

Serve the salad on a bed of lettuce sprinkled with low-fat shredded cheddar cheese.  You can also use the salad as a filling for quesadillas or a wrap using whole-wheat tortillas, and low-fat shredded cheddar cheese.  Add a little shredded lettuce to a wrap for a balanced lunch!


You can also add 1 chopped bell pepper or 1 shredded carrot to the salad.  If you like a little more heat, you can add half of a chopped jalapeno pepper.Grilled Chicken Breasts with Mango, Red Pepper and Ginger Salsa

Grilled Chicken Breasts with Mango, Red Pepper and Ginger Salsa
(Serves 4)


4 boneless, skinless chicken breasts

For the Salsa:

3 Tbsp white wine vinegar
1 Tbsp sugar
2 tsp grated fresh ginger
1 clove garlic, crushed
½ tsp ground cumin
¼ cup chopped fresh cilantro
¼ cup chopped fresh mint
1 red pepper, diced
1 small red onion, finely diced
1 jalapeno, finely chopped (to taste)
1 large, ripe mango

Method of Preparation:

  1. Heat a large non-stick grill pan coated with cooking spray over medium-high heat.  Cook the chicken breasts for 5 minutes per side or until tender and cooked through.  Alternatively, cook the chicken on an outside grill.
  2. Combine the vinegar, sugar, ginger, garlic, cumin, cilantro and mint. 
  3. Place the red pepper, onion, jalapeno, and mango in a large serving bowl.  Drizzle with the vinegar herb mixture and stir gently to coat.  Serve the chicken with the salsa.

Serving size: 1 chicken breast and one-fourth of the salsa

Nutrition Information: 

Each serving contains:  About 240 calories, 2.5 g fat, 27g protein, 55 mg cholesterol.

Serving Suggestion: 

Serve the chicken and salsa on a bed of steamed jasmine rice.  chicken can also be served on a bed of mixed salad greens for a lower carbohydrate choice.


The salsa is also great served with any type of broiled fresh white fish such as tilapia, red snapper, halibut or swordfish.

Recipes by Chef Michele M. Powers, R.D. of

    A mindful and holistic approach to Fall Prevention, Balance, Full Body Functional Strengthening and Posture Exercises for All Ages! Our Science-Based Exercises are Safe and Appropriate for Your Ability. Our Exercises Help Improve Osteoporosis, Osteopenia, Fear of Falling, Balance and Strength Problems. Reston, Great Falls, Herndon, Middleburg, Arlington Sterling and Northern Virginia.

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    300 West Washington Street
    Middleburg, VA 20118