Feta, Bean Medley & Chicken Salad

November 30, 2017

Feta, Bean Medley & Chicken Salad
 
Print
Prep time
Cook time
Total time
 
Here's a fresh and flavourful alternative to the usual bean salad made with canned yellow and green beans. It is a great way to get folks to eat raw vegetables like <g class="gr_ gr_60 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-del replaceWithoutSep" id="60" data-gr-id="60">zucchini,</g> and with only 8 grams of fat this a healthy <g class="gr_ gr_54 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del" id="54" data-gr-id="54">lunch time</g> winner.
Author:
Serves: 8
Ingredients
  • 2 tbsp (30 ml) olive oil
  • ½ lb (0.3 kg) chicken breast, cut into ½ inch (2.5 cm) chunks
  • 3 tbsp (45 ml) red wine vinegar
  • 1 can bean medley (mix of kidney beans, chickpeas, romano beans and black eyed peas), drained and rinsed
  • 2 cups (500 ml) cherry tomatoes, cut in quarters
  • 2 green onions, medium, sliced
  • 2 cups (500 ml) zucchini, chopped
  • 1 red pepper, chopped
  • ½ cup (125 ml) feta cheese, crumbled
  • 2 tbsp (30 ml) oregano, fresh, minced
  • ¼ cup (60 ml) parsley, fresh, minced
  • ½ tsp (2.5 ml) black pepper, freshly ground
Instructions
  1. Heat 1 tablespoon (15 ml) of olive oil over medium heat in a skillet. Cut the chicken into ½ inch (1.25 cm) chunks. Add to the pan and sauté, stirring occasionally, until lightly browned and cooked through.
  2. Pour remaining tablespoon (15 ml) of olive oil and the red wine vinegar over chicken. Stir and scrape bottom of pan. Remove pan from heat and set aside to cool.
  3. Rinse the beans under cold running water and leave to drain. Add drained beans to large bowl.
  4. Prepare salad vegetables. Quarter cherry tomatoes, slice green onions (whites and part of greens), dice zucchini and red pepper. The size is up to you but should suit eating with a fork. Add to salad bowl and mix well.
  5. Stir in the warm chicken and all the pan juices and toss.
  6. Top with crumbled feta, minced fresh oregano & parsley and freshly ground black pepper and toss. Place in the refrigerator for at least a half hour for flavours to mingle.
Notes
This recipe is also good with cooked green/brown lentils.

Rinse canned legumes under cold running water to remove starch and some of the sodium.
Nutrition Information
Serving size: 190 g Calories: 180 Fat: 8 g Saturated fat: 25 g Carbohydrates: 15 g Sugar: 3 g Sodium: 290 mg Fiber: 4 g Protein: 13 g Cholesterol: 25 mg

 

Posted in Salads and tagged