Health Recipes: Roasted Chicken and White Bean Salad

Mix Up Your Salad

Salads don't have to be the same greens-dressing combo. In fact, the key to a great meal is to mix it up. Lean chicken and cannellini beans make up the base of this easy, vibrant salad, while diced celery, tomatoes and onions top it off with a burst of flavor. Plus this dish is a great source of fiber and folate and can be part of a low-sodium diet when you use no-salt canned beans.

Roasted Chicken and White Bean Salad

2 cups boneless, skinless rotisserie chicken, coarsely chopped

2 (16-oz) cans no-salt cannellini beans (or regular canned variety, rinsed and drained)

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.

From AICR.org