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Chicken and White Bean Salad

Healthy chicken and white bean salad recipe.
Eating Well - April 07, 2015

Chicken and White Bean Salad

Zucchini and celery give this chicken-and-bean salad a nice crunch. We like serving it over a bed of slightly bitter escarole and radicchio, but any type of salad greens will work. Recipe by Nancy Baggett for EatingWell.
Recipe Ingredients:
Vinaigrette
  •     1 medium clove garlic
  •     1/4 teaspoon salt
  •     5 tablespoons extra-virgin olive oil
  •     6 tablespoons fresh orange juice, plus more to taste
  •     1/4 cup white-wine vinegar or red-wine vinegar
  •     1 tablespoon Dijon mustard
Salad
  •     1 15-ounce can cannellini or other white beans, rinsed and drained
  •     2 1/2 cups diced cooked chicken breast (see Tip)
  •     2 cups diced zucchini and/or summer squash (about 2 small)
  •     1 1/2 cups diced celery
  •     1/4 cup finely diced ricotta salata, halloumi (see Tip) or feta cheese
  •     1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
  •     1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
  •     Salt & freshly ground pepper to taste (optional)
  •     2 cups torn escarole or romaine lettuce
  •     2 cups torn radicchio leaves

Preparation

  1. To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
  2. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
  3. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.

Tips and Notes

  • Tip: To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
  • Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.
  • Nutrition Information

    Per serving: 428 calories; 23 g fat (5 g sat, 15 g mono); 79 mg cholesterol; 24 g carbohydrate; 0 g added sugars; 4 g total sugars; 34 g protein; 8 g fiber; 667 mg sodium; 648 mg potassium.

    Nutrition Bonus: Vitamin C (47% daily value), Vitamin A (30% dv), Folate (21% dv), Potassium (18% dv).

    1 Carbohydrate Serving(s)

    Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat

    ©By EatingWell.com. © Meredith Corporation. All rights reserved. Used with permission.
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