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.
Chicken and Green Bean Salad
Calories251 Per Serving
Protein23g Per Serving
Fiber5g Per Serving
Cost Per Serving$2.82
|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|
|Total Carbohydrate||11 g|
|Dietary Fiber||5 g|
2 vegetable, 2 1/2 lean meat, 1 fat
2 cups shredded cooked chicken breast, cooked without salt, all visible fat discardedOR
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
2 tablespoons extra-virgin olive, corn, or canola oil
2 tablespoons lemon juice or vinegar
1 tablespoon Dijon mustard or spicy brown mustardOR
1 teaspoon ground mustard whisked with 2 teaspoons water
1/4 teaspoon dried thyme
1/4 teaspoon pepper (freshly ground preferred)
Put the salad ingredients in a large bowl.
In a small bowl, whisk together the dressing ingredients.
Pour the dressing over the salad, tossing to coat.
For the Dressing:
Add mustard, olive oil, lemon juice, thyme and pepper to a small bowl.
Use a fork or whisk to combine.
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.