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Chicken and Green Bean Salad

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Chicken and Green Bean Salad

This pantry-friendly meal combines protein, vegetables and healthy fats all in one dish and can be on your kitchen table in about 15 minutes. 

Ingredients

Servings  4  

Salad

  • 2 cups shredded cooked chicken breast, cooked without salt, all visible fat discarded OR
  • 20 ounces canned no-salt-added (or lowest sodium available) chicken breast, drained and flaked
  • 2 14.5-ounce cans no-salt-added green beans, rinsed and drained
  • 3 medium ribs of celery, chopped
  • 3 tablespoons chopped unsalted almonds, walnuts or pecans

Dressing

  • 2 tablespoons extra-virgin olive, corn, or canola oil
  • 2 tablespoons lemon juice or vinegar
  • 1 tablespoon Dijon mustard or spicy brown mustard OR
  • 1 teaspoon ground mustard whisked with 2 teaspoons water
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon pepper (freshly ground preferred)

Directions

Tip: Click on step to mark as complete.

  1. Put the salad ingredients in a large bowl.
  2. In a small bowl, whisk together the dressing ingredients. 
  3. Pour the dressing over the salad, tossing to coat.

Cooking Tip: To easily chop or crush nuts, put the nuts in a sealed plastic bag and gently roll over them with a rolling pin. Or you can put the sealed bag underneath the back of a small skillet and press firmly.

Keep it Healthy: Don't have any nuts on hand? Unsalted seeds, such as hulled pumpkin or sunflower, can be used instead.

Tip: One half of a store-bought rotisserie chicken will yield about 2 cups shredded chicken, which is the amount needed for this recipe.

Tip: No celery in the fridge? No worries. Substitute 3 medium chopped carrots, 1 medium chopped cucumber, and 1 1 /2 cups shredded cabbage.

Nutrition Facts

Chicken and Green Bean Salad

CaloriesCalories

251 Per Serving

ProteinProtein

23g Per Serving

FiberFiber

5g Per Serving

Cost Per ServingCost Per Serving

$2.82

Nutrition Facts

Calories 251
Total Fat 13.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 8.0 g
Cholesterol 70 mg
Sodium 360 mg
Total Carbohydrate 11 g
Dietary Fiber 5 g
Sugars 5 g
Protein 23 g

Dietary Exchanges
2 vegetable, 2 1/2 lean meat, 1 fat

 

This pantry-friendly meal combines protein, vegetables and healthy fats all in one dish and can be on your kitchen table in about 15 minutes. 

Nutrition Facts

Chicken and Green Bean Salad

CaloriesCalories

251 Per Serving

ProteinProtein

23g Per Serving

FiberFiber

5g Per Serving

Cost Per ServingCost Per Serving

$2.82
×
Calories 251
Total Fat 13.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 8.0 g
Cholesterol 70 mg
Sodium 360 mg
Total Carbohydrate 11 g
Dietary Fiber 5 g
Sugars 5 g
Protein 23 g

Dietary Exchanges
2 vegetable, 2 1/2 lean meat, 1 fat

Ingredients

Servings  4  

Salad

  • 2 cups shredded cooked chicken breast, cooked without salt, all visible fat discarded OR
  • 20 ounces canned no-salt-added (or lowest sodium available) chicken breast, drained and flaked
  • 2 14.5-ounce cans no-salt-added green beans, rinsed and drained
  • 3 medium ribs of celery, chopped
  • 3 tablespoons chopped unsalted almonds, walnuts or pecans

Dressing

  • 2 tablespoons extra-virgin olive, corn, or canola oil
  • 2 tablespoons lemon juice or vinegar
  • 1 tablespoon Dijon mustard or spicy brown mustard OR
  • 1 teaspoon ground mustard whisked with 2 teaspoons water
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon pepper (freshly ground preferred)

Directions

Tip: Click on step to mark as complete.

  1. Put the salad ingredients in a large bowl.
  2. In a small bowl, whisk together the dressing ingredients. 
  3. Pour the dressing over the salad, tossing to coat.

Cooking Tip: To easily chop or crush nuts, put the nuts in a sealed plastic bag and gently roll over them with a rolling pin. Or you can put the sealed bag underneath the back of a small skillet and press firmly.

Keep it Healthy: Don't have any nuts on hand? Unsalted seeds, such as hulled pumpkin or sunflower, can be used instead.

Tip: One half of a store-bought rotisserie chicken will yield about 2 cups shredded chicken, which is the amount needed for this recipe.

Tip: No celery in the fridge? No worries. Substitute 3 medium chopped carrots, 1 medium chopped cucumber, and 1 1 /2 cups shredded cabbage.

 

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