Labor Day Cook Out!

Labor Day Cook Out!    

By Jacqueline Gomes, RDN, MBA

Labor Day marks the end of the summer and for me it almost always feels bitter sweet. I think, “Where did the summer go?” and at the same time “I can’t wait for the leaves to change ”. With endless trips to the beach, outdoor grilling and fun with family and friends you may have thought the summer festivities would never end! Let’s take advantage of these last few weeks of great weather with a festive Labor Day barbecue.

What’s on the menu?

Easy to prepare proteins like chicken, beef and fish as well as veggies work great on the grill – they’re easy, fast and delicious. But don’t think that fish is your only healthy option; lean protein, such as lean beef and poultry, provide essential nutrients to fuel activity and also help people consume more essential nutrients in fewer calories, while balancing their food intake with physical activity.

Easy Grilled Chicken Over Corn Black Bean Salsa

Easy Grilled Chicken over Corn & Bean Salad

Prep: 15 minutes

Cook: 16 minutes

Makes: 4 servings


  • 1.5 pounds Perdue Skinless, boneless chicken breast
  • Kosher salt & pepper
  • 1 teaspoon garlic powder
  • Olive oil for drizzling

For the salad

  • 2 ears corn – shucked
  • 1 (15 ounce) can Goya Black beans
  • 1 Tablespoon olive oil
  • 1 red bell pepper, diced
  • 1 red onion, minced
  • 2 to 3 cloves garlic, minced
  • Handful of fresh cilantro, finely chopped
  • 1 pint grape tomatoes, cut in half
  • Kosher Salt and pepper
  • 1 lemon, juiced

Directions :

  1. Preheat grill over medium high heat.
  2. Season chicken on both sides with kosher salt, pepper, garlic powder and drizzle of olive oil.
  3. Grill chicken breast for 7 to 8 minutes, turn over and continue to cook for another 7 minutes or until chicken reaches internal temperature of 165°F.

For the Bean/corn Salad :

  1. Brush corn with olive oil and grill for about 8 minutes, turning halfway through.
  2. Slide a knife down each ear of corn to remove kernels. Place kernels in a bowl, set aside.
  3. Rinse beans before adding to bowl, now add in remaining ingredients olive oil through lemon juice, toss well.
  4. Serve grilled chicken over salad and enjoy!

Recipe by Jacqueline Gomes, MBA, RDN