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Last Updated: May 5, 2009 - 12:58:27 PM |
Pleasing crunch and cancer-fighting nutrients
Chicken White Bean Salad
AICR’s offering this week is a protein and fiber-packed chicken salad served on a bed of fresh romaine lettuce. The combination of celery, tomato and basil offers an explosion of flavor with a pleasing crunch that is complemented by the slightly sweet flavor of red onions. In addition to rotisserie chicken, additional protein is provided by cannellini beans, which are rich in fiber and an excellent source of folate – two cancer-fighting nutrients.
Roasted Chicken and White Bean Salad
* 2 cups boneless, skinless rotisserie chicken, coarsely chopped
* 2 (16-oz.) cans unsalted cannellini beans
* 1/2 cup celery, small dice
* 1 cup tomato, chopped and seeded
* 1/2 cup red onion, thinly sliced
* 1/4 cup red wine vinegar
* 1 Tbsp. fresh lemon juice
* 2 tsp. Dijon mustard
* 2 garlic cloves, minced
* 1/2 tsp. Italian seasoning
* 1/2 tsp. salt
* 1/4 tsp. freshly ground pepper
* 2 Tbsp. extra virgin olive oil
* 6 romaine leaves, rinsed and dried
* 1/3 cup fresh basil, coarsely chopped
Place first 5 ingredients (chicken through onion) in mixing bowl, and gently toss to combine.
Combine next 7 ingredients (vinegar through pepper) in mixing bowl and stir with whisk. Pour olive oil in last while whisking the dressing to create a rich consistency. Drizzle over chicken mixture and gently toss to coat.
Serve over romaine lettuce, and garnish with fresh basil.
Makes 6 servings.
Per serving: 250 calories, 8 g total fat (1 g saturated fat), 23 g carbohydrate,
20 g protein, 7 g dietary fiber, 330 mg sodium.
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