Healthy Recipes: Chicken & White Bean Salad

Apr 8, 2011

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.

4 servings, about 2 cups each

Active Time: 25 minutes

कुल समय: 25 minutes

Ingredients

विनाईग्रेटे

1 मध्यम लहसुन की कली
1/4 चम्मच नमक
5 बड़े चम्मच एक्स्ट्रा-वर्जिन जैतून का तेल
6 बड़े चम्मच ताजा संतरे का रस, स्वादानुसार अधिक
1/4 कप सफेद वाइन सिरका या लाल वाइन सिरका
1 बड़ा चम्मच डिजॉन सरसों

सलाद

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 Shopping Tip, above) 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

विनेग्रेट तैयार करने के लिए: लहसुन छीलें और शेफ़ के चाकू की मदद से उसे मसल लें। एक छोटे कटोरे में कांटे की मदद से लहसुन को 1/4 चम्मच नमक के साथ मैश करके मोटा पेस्ट बना लें। 5 बड़े चम्मच तेल डालकर फेंटें। 6 बड़े चम्मच संतरे का रस, सिरका और सरसों डालें; अच्छी तरह से मिश्रित होने तक फेंटें। स्वाद को हल्का करने के लिए 4 बड़े चम्मच और रस डालकर चखें और फेंटें; अगर चाहें तो और नमक डालें। कमरे के तापमान पर अलग रख दें।
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.
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.

Nutrition

Per serving : 428 Calories; 23 g Fat; 5 g Sat; 15 g Mono; 79 mg Cholesterol; 24 g Carbohydrates; 34 g Protein; 8 g Fiber; 667 mg Sodium; 648 mg Potassium

1 Carbohydrate Serving

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

Tips & Notes

Make Ahead Tip: Prepare through Step 2 (omitting basil), cover and refrigerate for up to 2 days. Stir in chopped basil just before serving.

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.