Vegan Brownies and Vegan Frostings

After teaching a Light, Vegan Thanksgiving class at Salud, the Healthy Pantry, I was introduced to a wonderful new product: Soom Chocolate Sesame Butter. This chocolate sesame seed paste is a healthier lower-sugar, higher-fiber, higher-protein delicious alternative to Nutella-like spreads. It is full of heart healthy fats, antioxidants, and helps control post-meal blood sugars.

I quickly started taste-testing this chocolatey goodness with everything- apple slices, graham crackers, toast, plain oatmeal.  It is so versatile. I decided I wanted to try making a vegan dessert using Soom Chocolate Sesame Butter.  I thought I would start with my gluten-free polenta brownies for inspiration, but that is so far from vegan with 12 eggs per recipe.  So I tried replacing the eggs with a can of coconut milk (full fat). These brownies were rich and moist, but so very flat. So I added oat flour and baking soda to increase the volume. Perfecto.

Vegan Polenta Brownies

What you'll need:
-1 can (13.66oz) coconut milk
- 2 TBSP unsweetened cocoa powder
- 3 TBSP agave syrup
- 2 tsp vanilla extract
- 3/4 cup corn meal
- 1 cup oat flour
- 2 tsp baking soda
- 1/3 cup almond milk
- 1/4 cup Soom chocolate sesame butter

What to do:
Preheat oven to 350*F. Grease a 9x9 baking pan. Mix all ingredients in a large bowl using a whisk or electric mixer until well combined. Pour mixture in greased baking pan.  Bake 26 - 30 minutes, until cake tester or toothpick comes out clean.

For the Frostings

Then it was onto the super fun part: frostings. I made a brownie parfait using a light yogurt "frosting" flavored with coffee, so I thought I would try out a few more frostings- pumpkin mousse frosting, maple frosting, and many more.  You can use many ingredients to make vegan frostings, including coconut milk, soy yogurt, and vegan buttery spreads.

Before you start the frostings, there are some overnight steps you may need to take.  First, for the coconut frostings it is important to refrigerate a can of coconut milk overnight. This separates the water from the creamy white fatty part. When you open the can, pour out any water that is sitting on top (discard or reserve this for another use).  Scoop out the creamy white part. Whip this with a whisk or electric mixer. Use this whipped coconut milk when necessary in the recipes below.

When using yogurt-based frostings, it is important to strain the yogurt. Do this by wrapping it in a cheesecloth over a strainer overnight. This removes liquid and thickens the yogurt. Whipped coconut milk can be added to this to help thicken it more, but for some purposes (ie brownie parfait) you may want to leave out the coconut milk.

Vegan Frostings

*Note: because I made a variety of frostings, I made small amounts of each.  Each frosting spread over 3 or 4 brownies. If you are making only 1 frosting, multiple the ingredients by 3.

Chai Spiced Frosting
This is one of my favorites! I bought some chai spiced black tea that smelled amazing.  I made strong tea by heating 1/4 cup unsweetened almond milk and steeping 1 tea bag for 5 minutes. Just a little whipped coconut milk to thicken it and powdered sugar to sweeten it and this is perfect. *Note: I had leftover strong tea, so I used that to flavor my plain oatmeal one morning. Yum Yum Yum!
Ingredients: 1/4 cup whipped coconut milk, 1 1/2 TSP strong chai tea, 1 1/2 TBSP powdered sugar

Chocolate Avocado
It may sound weird to be using Avocado, but this frosting is so rich, creamy, and chocolatey. It is also very simple.  Just add all the ingredients together in a food processor and blend until combined and creamy.
Ingredients: 1/2 and avocado, 1/2 TSP vanilla, 1 TBSP cocoa, 1 1/2 TSP agave, 2 TBSP powdered sugar, 1 TBSP Soom chocolate sesame butter

Zesty Orange Yogurt Frosting
Soy yogurts seem to have a different flavor and taste from brand to brand.  Try a couple and find one that you like best. I used plain yogurt so I could flavor and sweeten it to my liking. This is also a good way to flavor yogurt for a snack! I added a little whipped coconut milk to thicken it to make it the consistency of frosting.
Ingredients: 2 TBSP strained soy plain yogurt, 1 TBSP fresh orange juice, 1 tsp orange zest, 1 TBSP whipped coconut milk. Garnish with orange zest.

Salted Caramel Frosting
Of course this is going to be amazing. Salted caramel anything is delicious.  This vegan caramel is so delicious and buttery. To make the caramel, first melt butter in a small saucepan.  Add brown sugar and almond milk and simmer for about 3 minutes, until mixture has thickened. Remove from heat. Once caramel has cooled, add 1 1/2 TBSP caramel to the remaining ingredients.  Use remaining caramel for garnish.
Ingredients: 2 TBSP buttery spread (no trans-fat spread such as Nature Balance Vegan Buttery Spread), 2 TBSP brown sugar, 1 1/2 TBSP unsweetened almond milk, 2 TBSP whipped coconut milk, 1 TBSP powdered sugar. Garnish with extra caramel sauce.

Light and Gluten-Free Thanksgiving Dishes

I will be teaching a class on light Thanksgiving dishes on Sunday November 9 at 2pm. Class will take place at Salud, the Healthy Pantry in Great Falls, Virginia (see address below). I will show you some tricks to using some winter vegetables in low-calorie dishes. The best part is, everyone will get to taste all the foods that I make and go home with detailed recipes. Seats are limited and sign up will end soon! So sign up now!

RSVP with Salud at sludpantry@gmail.com

Zucchini Cucumber Slaw for Asian-Style Tacos

Using a homemade slaw instead of store-bought salsa, guacamole, and shredded cheese is a great way to flavor tacos without adding a lot of salt or calories.  The slaw is made of several julienne style vegetables, including zucchini, cucumber, carrots, and red bell pepper. For these, you can use a cheese grater, julienne peeler, mandoline, or sharp knife.

These tacos can be vegetarian with black beans and diced avocado.  Or saute cooked pieces of chicken, pork chop, or flank steak in a little hoisin sauce and add to the tacos.

Zucchini Cucumber Slaw for Asian-Style Tacos

Recipe makes 4 Servings

What you'll need:
- 1 cucumber, seeds removed
- 1 zucchini, seeds removed
- 1 carrot, peeled
- 1/2 a red bell pepper, seeds removed
- 1/3 cup thinly sliced red onion
- 1/3 cup chopped fresh cilantro
- juice of 3 limes
- 2 tbsp rice vinegar
- 2 tbsp low-sodium soy sauce
- 1 tsp fish sauce
- 1 1/2  tbsp garlic chili sauce
- 1 tsp mirin
- 1 tsp sesame seed oil
- taco shells (4 large, or 8 small)

What to do:
1. Julienne the cucumber, zucchini, carrot, and red bell pepper using a cheese shredded, julienne peeler, mandoline, or sharp knife.  Set all veggies in a large bowl.

2. To make the sauce whisk together the ingredients: lime juice through sesame oil. Pour over veggies and mix together.  Let sit about 20 minutes to allow the juices to pickle the veggies a little.  Serve cold on a warm taco shell. Top with sautéed meat, beans, and/or avocado slices.

Sweet Potato, Arugula, and Goat Cheese Mini Frittata

I am posting this recipe by popular request.  I made this at the farmer's market, for Easter brunch, and for my class at Culinaria Cooking School.  Everyone has loved it.  It is one of my favorite frittatas! Sweet potato, peppery arugula, and creamy goat cheese are fabulous together.

To make this, you need to cut the sweet potato very very thin.  I used a mandoline, but you can also use a sharp knife to do this.  It is important to par-cook the potato slices first in the oven.  To create the egg mixture, you want to use a hand blender or food processor to thoroughly mix together the egg, goat cheese, and milk.  This will also chop up the red onion and arugula, which creates a good look.  It is very important to butter and flour the muffin pan.  To do this, just lightly coat each muffin slot with butter, then sprinkle flour around the bottom and sides.  Shake out the extra flour.

Sweet Potato, Arugula, and Goat Cheese Mini Frittata

Recipe Makes 12 - 14 Mini Frittatas

What you'll need:

-       1 tbsp olive oil, divided

-       1 sweet potato, peeled, thinly sliced (long, skinny potato is best)

-       ½ cup diced red onion

-       2 cups chopped arugula

-       5 eggs

-       1/3 cup milk

-       4 oz goat cheese

-       1 tsp salt

-       ½ tsp ground pepper

-       1 tsp dried sage

-    1/4 tsp mustard powder

-    1/8 tsp cayenne

-       ¼ cup chopped chives

-    ¼ cup crumbled cooked bacon (optional)

What to do:

1.     Preheat oven to 374*F.  On a baking sheet, toss potato slices with 1/2 tbsp olive oil.  Bake 8 minutes, until soft but stays intact when picked up. olive oil in a large skillet over medium-high heat.  In a skillet, heat remaining 1/2 tbsp olive oil. When oil is hot, add onion and cook, stirring frequently, for 5 minutes.  Add arugula and cook 1 minute. Remove and set aside to let cool.

2.     In a bowl, whisk together the eggs, milk, and goat cheese until smooth.  Add salt, pepper, sage, mustard powder, cayenne, and the cooked onion and arugula.  If available, use a food processor or hand blender to blend everything together; arugula should be blended into small pieces, not pureed.

3.     Prepare a muffin pan with butter and flour (see note above). Spread cooked potatoes slices around the bottom of each muffin slot (should have enough to fill 12 - 14). Some larger slices may need to be cut in half.  Create layer about 1/4- to 1/3-inch high. Add about 2 tbsp egg mixture; you can fill each up almost to the top. Sprinkle each with chives and bacon (if using). Bake in oven for 12 minutes.  Then turn oven to 'Broil' setting; broil for 3 to 5 minutes, until tops are starting to brown.  Remove from oven and let cool slightly.  Use a small rubber scraper to remove eggs.

Yikes! Sooo busy!

My life has changed quite a bit over the past few months.   I have become quite the busy dietitian/chef.  I am doing lunch and learn cooking demonstrations, personal chef services, private in-home cooking lessons.  It's been a little crazy lately.  I am writing recipes constantly, but not finding the time to upload them to my blog.  As I get into a good rhythm with my new schedule, I hope to get back to posting pictures and recipes!

For now, I will be at the Great Falls Farmer's market on Saturday January 18th, and Saturday January 25th.

I am also starting to teach at Culinaria Cooking School in Vienna.  I am so excited about this! I have diabetic-friendly classes, hearth-healthy recipes, and gluten-free cooking techniques and tricks.  If you are anyone you know that may be interested, you can find a list of my classes by clicking this link: http://www.culinariacookingschool.com/organizer/emily-doerman-r-d/

I hope to see some of you at my upcoming events!  Thanks for being dedicated followers!!

Pumpkin Shitake Mini Phyllo Cup Appetizers

I had the awesome opportunity to do a cooking demo at the Reston Williams-Sonoma. I had been wanting to do something combining pumpkin and mushrooms, and came up with this idea.  I tried a few different things: with and without the sage; with and without balsamic vinegar.  This recipe turned out to be the winner.  Some of the ingredients sound like they don't go together, but they really do!

This is also a healthy recipe! This recipe is packed with healthy nutrients including fiber, vitamins, minerals, and antioxidants. Pumpkin puree is loaded with carotenoids, including beta-carotene, alpha-carotene, lutein, and zeaxanthin.  These antioxidants help protect your eyes and play important roles in your immune function.  Pumpkin is also a good source of potassium, which helps regulate blood pressure.  Pumpkin seeds are rich in zinc and the antioxidant vitamin E, which both help your immune system.  Mushrooms are also loaded with healthy nutrients including many B vitamins, which help your body metabolize energy, and play a role in your nervous system. This delicious food also contains antioxidants including selenium and ergothioneine.   Mushrooms are a source of umami, the fifth basic taste, which gives a savory taste sensation.  Because umami increases the flavor of a dish, you can use less salt without compromising flavor.

Pumpkin Shitake Mini Phyllo Cup Appetizers

Recipe Makes 10 Servings

Ingredients:

3 tbsp pumpkin seeds (hulled)

½ tsp olive oil

¼ tsp pumpkin pie spice

2 cups chopped shitake mushrooms (stems removed)

3 tbsp finely chopped red onion

1.5 oz gruyere, shredded

1 tsp sage

¾ tsp dried chili powder, divided

½ tsp pepper

¼ tsp salt

¾ cup pumpkin puree

½ cup part-skim ricotta cheese

1 ½ tbsp balsamic vinegar

30 mini phyllo shells

Directions:

1.     Preheat oven to 350*F.  Bake pumpkin seeds 5 minutes, then remove.  Add olive oil, pumpkin pie spice, and ¼ tsp dried chili powder to the seeds.  Prepare a baking sheet with parchment paper.  Spread seeds evenly over parchment paper.  Bake 10 minutes.  Remove and let cool.

2.     Heat a medium sided sauté pan over medium heat.  When pan is hot, add chopped mushrooms.  Cook 3 minutes, stirring occasionally.  Add onions, sage, remaining ½ tsp chili powder, pepper, and salt.  Cook 5 minutes, stirring occasionally.

3.     In a bowl, combine pumpkin puree, ricotta cheese, shredded gruyere, and balsamic vinegar.  Add cooked mushroom mixture and stir.

4.  Spoon a heaping teaspoon of mixture into each phyllo cup.  Bake in oven for 8 – 10 minutes, until phyllo cups turn golden brown.  Remove from oven and top with a few toasted pumpkin seeds.  Serve hot.

Nutrition Information*: Serving Size 3 Phyllo Cups

104 calories, 5g total fat, 1g saturated fat, 114mg sodium, 10g carbohydrates, 1.5g fiber, 5g protein

Cranberries, Walnuts, and Brussels Sprouts

I am trying a few different ways to cook Brussels Sprouts.  I have roasted them with olive oil and garlic at 400*F for 20 - 25 minutes.  I made a recipe from American Institute of Cancer Research where it used raw Brussels Sprouts instead of cabbage in a slaw.  The slaw had dried cranberries, walnuts, and lemon juice.

I decided to try a similar recipe, but with cooking the Brussels Sprouts with fresh cranberries.  Instead of lemon juice, I used balsamic.  And I added blue cheese.  This can be served as a side dish, or as meal with rice or pasta.

What you need:
- 2 1/2 cups Brussels Sprouts
- 3/4 cup fresh cranberries
- 1 tbsp olive oil
- 2 1/2 tbsp balsamic vinegar
- 1 tbsp water
- 1 tsp honey
- 1/2 cup chopped walnuts
- 1/4 cup crumbled blue cheese
- 1/2 tsp salt
- 1/2 tsp pepper

What to do:
1.  Remove outer, loose leaves from the Brussels Sprouts.  Then, trim the stem off.  Next, use the point of a knife to cut a shallow 'X' in the bottom. Finally, cut each in half lengthwise.

2.  Heat oil in a large skillet over medium heat.  Add Brussels Sprouts.  Stir and cook 2 minutes.  Add cranberries, vinegar, and water.  Bring heat to medium-high.  Cover with a lid for 5 minutes, stirring occasionally.  Remove lid, lower heat to medium.  Cook 12 - 15 minutes, stirring occasionally.

3.  Add honey, walnuts, cheese, salt, and pepper.  Cook 3 more minutes.

Yellow Squash Burgers with Middle Eastern Flavor and Chickpea Salad

The summer squash in our garden has been growing so fast the past week.  All of a sudden we have around 8 pounds of squash.  What do I do with it?  I made a squash gratin (I will post the recipe soon).  But that only used half of a gigantic squash.  I still have 3 more gigantic squash to use.  So I had to figure out how to make the squash be the main component of the meal.  So, I liked the idea of a veggie burger.  I know I JUST posted a veggie burger recipe, but I want to post this now to stay within the right season.  I decided to go with middle eastern spices and flavors.  Tahini does well to hold pureed food together, so you don't even need eggs.  The beans add some protein, and creaminess.  Pine nuts work well to create a firm structure.  I tried to make it without panko or bread crumbs, but it was just too wet.  The panko crumbs really helped them stick together.

The salad is similar to a dish I had many times in Dubai. It complements the meal perfectly.  The best part is, this meal is pretty low calorie, but really keeps you full for a long time.  If you need a big meal, you can do two patties, each on 1 piece of bread to make it open-faced.

This recipe makes 8 patties.  So you can make it for a small BBQ, or freeze half for another day.  To freeze them, prepare a baking sheet with parchment paper.  Lay patties on the paper.  Once frozen, transfer to a freezer bag.

Yellow Squash Burgers and Chickpea Salad

Recipe makes 8 servings

What you'll need:
For the Burgers
- 1 large yellow squash
- 1/3 cup pine nuts
- 1/4 cup tahini
- 1/3 cup chopped yellow onion
- 1 tsp cumin
- 1 tsp coriander
- 1/4 cup fresh curly parsley leaves
- 1 tsp paprika
- 2/3 cup chickpeas
- 1/3 cup Panko crumbs
- 4 burger patties, or flatbread sandwich thins, toasted if desired
- lettuce and tomato for toppings

- 1/2 cup plain nonfat Greek yogurt
- 1 garlic clove, minced
- 1 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp cayenne (or more if you like spicy food)

For the Salad
- 1 medium tomato, chopped
- 1 cup chickpeas
- 1/2 cup chopped cucumber
- 1/3 cup chopped red or sweet onion
- 1 clove garlic, minced
- 2 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp pepper
- 1/8 tsp salt
- 1/2 cup chopped fresh curly parsley

What to do:
1.  Preheat oven to 375*F.

2.  Trim ends off squash.  Cut squash in half lengthwise.  Remove seeds from one half and discard.  Combine squash and all ingredients through chickpeas in a food processor.  Process until smooth.  Scrape down the edges and process again if necessary.

3. Prepare a baking sheet with parchment paper.  Use your hands to make 8 patties and place them on the baking sheet.  Bake 25 minutes.  Turn oven to 'broil' in order to toast the tops for 2 minutes.  Pull the baking sheet out, flip the patties, and broil for 2 more minutes.

4.  While the patties are in the oven, make the yogurt sauce by combining the ingredients Greek yogurt through cayenne.  Set aside int he fridge.  Make the salad by combining all ingredients in a bowl.  Set aside in the fridge.

Black Bean Quinoa Burgers with Stuffed Poblanos

I try to do at least 1 vegetarian meal per week.  But sometimes its hard to find something that my meat-and-potatoes-man fiance will like.  So vegetarian burgers usually go well.  My sweet potato and white bean burger go over pretty well.  I had seen some recipe using beans and quinoa and I figured that was a pretty good start.  I have been cooking a lot with quinoa lately, and I always have black beans in the house.  So then the next question is what are the seasonings.  I wanted it to be spicy, but not to much.  The cilantro-yogurt sauce helps to tame down the spiciness.  I also wanted to have something on the side.  I saw poblanos peppers at the market and thought I would stuff them.  Poblanos are not super spicy peppers, but they aren't sweet like bell peppers either.  I needed a lot of yogurt on my stuffed pepper, but my fiance thought it was delicious.

Black Bean Quinoa Burgers

and Stuffed Poblanos

Recipe makes 6 servings

What you'll need:
- 1/2 cup dry quinoa
- 1 1/2 cups drained and rinsed black beans
- 1/2 cup cooked corn
- 2 garlic cloves, minced
- 1/4 tsp chili powder
- 1/4 tsp cumin
- 1/8 tsp cayenne
- 3/4 cup chopped fresh cilantro
- juice of 1 lime
- 1/2 cup chopped onion
- 2 tbsp tomato puree

Poblanos:
- 1/3 of bean mixture above
- 3 poblano peppers
- 1/3 cup chopped red bell pepper
- 1/2 cup crumbled queso fresco

Cilantro-Lime Yogurt Sauce:
1 cup nonfat Greek yogurt
juice of 1 lime
1/4 cup cilantro packed cilantro leaves


What to do:
1.  Boil 1 cup water.  Add quinoa.  Simmer for about 10 minutes.  Quinoa should be translucent.  Remove from heat and set aside.  Place all ingredients for the sauce in a food processor.  Puree.  Remove and refrigerate until the meal is ready.

2. Place beans in a bowl.  Mash with a fork.  Only partly-mash the mixture, leaving some whole beans.  Add garlic, chili powder, cumin, cayenne, cilantro, lime juice, onion, tomato puree, and quinoa.  Mix together.  Remove 1/3 of the mixture and set aside.  Lay parchment paper on a baking dish.  With the remaining mixture, use your hands to make 6 patties and place on parchment paper.  Place in oven for 20 - 30 minutes.

3.  Cut poblanos in half lengthwise.  Carefully remove seeds and white flesh.  These are the hottest parts of the pepper.  It would be wise to use gloves.  Also be sure not to touch any part of your skin with a cut, or your eyes or mouth.  Wash your hands immediately after.

4. Using the bean mixture that is set aside, add the chopped bell pepper and restaurant restaurant restaurant and mix.  Spoon into the poblanos.

5.  Heat grill over medium-high heat.  Add poblanos to the top rack (or a non-lit area of the grill).  At the same time, cook the bean patties on the grill for 3 to 4 minutes on each side, until outside starts to brown.  Poblanos will be done with the outside of the pepper starts to wrinkle and blacken, and the inside mixture temperature reaches 165*F.  Serve on a toasted whole wheat bun with lettuce and tomato, and topped with the tasty cilantro-lime yogurt sauce. 

Caramelized Onion, Goat Cheese, and Eggplant Open Sandwich

It's a long title, but you can't read that and not get hungry! This is a nice vegetarian sandwich for dinner, or a weekend lunch.  It is best when it is served warm.

It does take some time to caramelize the onions, but I think we can all agree that it is so worth it!  The eggplant is pretty easy to cook.  Just make sure you salt it, let it sweat, then dry up the sweat (and brush off the extra salt) with a paper towel .

Caramelized Onion, Goat Cheese, and Eggplant Open Sandwich

Recipe makes 2 servings

Ingredients:
- 1/2 an eggplant
- 1 medium onion, chopped
- 1 tsp olive oil
- 1/3 cup goat cheese
- 4 slices bread (thin ciabatta, french baguette, or sandwich thin)


What to do:
1. Cut eggplant in half lengthwise, then in half crosswise.  Using two of the quarters, cut 1/2 inch slices.  Sprinkle salt on both sides and let side for 10-15 minutes.

2.  Heat oil in a large saute pan over medium heat.  Add onions.  Cook 3 minutes, then reduce to medium-low heat. Continue stirring occasionally for 20 minutes.

3. Use a paper towel to remove sweat and excess salt from eggplant.  Heat a flat pan over medium-high heat.  Cook each side 4 minutes, until tender and lightly browned.

4.  Toast bread, if desired.  Mix together the hot caramelized onions and the goat cheese.  The goat cheese will soften and become easier to spread on the bread.  Top with eggplant.  Enjoy while it is warm!


Slight Variation:
I tried this with ricotta cheese instead of goat cheese (because I didn't have any goat cheese).  That was a bit bland, so I drizzled some wonderful balsamic vinegar (from the Great Falls farmers market) over the top.  And I also added a little bit of basil.  That was quite delicious, too!

Cilantro Lime Chicken Salad

I felt like this was a pretty easy dish to make, but I also felt like I dirtied quite a few dishes.  There are a few things you could do to minimize the dirty dishes, which I have explained below.  Or, the rule in our house is: if you're cooking, someone else should be cleaning up!

The dressing is very simple and could keep for about 2 or 3 days after making.  So you can always make extra chicken, and take a salad to work with you the next day.

Cilantro Lime Chicken Salad

Recipe Makes 4 Servings

What you'll need:
For the dressing
- zest of 1 lime
- 2/3 cup fresh lime juice
- 1 tbsp agave nectar
- 1 tbsp olive oil
- 1/8 tsp salt
- 1 cup cilantro leaves

- 2 chicken breasts (about 1 pound total)
- 1 tsp olive oil
- 1/3 cup corn (fresh is best now, but frozen is ok too)
- 1/2 cup chopped bell pepper (any color you like)
- 1/3 cup chopped yellow onion
- 3/4 cup rinsed and drained black beans
- 1/2 cup chopped tomatoes
- 8 cups lettuce

What to do:
1.  Preheat oven to 375*F.  Heat 1 tsp olive oil in a large skillet over medium-high heat.  When hot, add chicken breasts, being careful not to overcrowd the pan.  Sear each side 2 to 3 minutes, or until lightly golden brown.  Spray a baking sheet with nonstick spray.  Add chicken to baking dish and put in the oven for 16 to 18 minutes, until inside temperature of the chicken reaches 165*F. Remove and let rest 5 minutes.

2.  While the chicken is in the oven, make the dressing.  Combine all the ingredients in a food processor or blender, or use an immersion blender to puree the mixture.

3.  Reheat the skillet used for the chicken over medium heat.  When hot, add corn, bell pepper, and onion.  Cook 5 minutes.  Add beans and cook for 2 minutes.  Set aside.

4.  Evenly distribute lettuce, cooked veggies and beans, and tomatoes into 4 salad bowls.  Chop chicken into large bite-size pieces; add to salad.  Pour dressing over the salad and serve.