Wednesday, February 18, 2015

Feel-Good Chicken, Cannellini Bean, and Artichoke Salad

I'm always looking for a new way to make Chicken Salad, so when I saw this one, I pinned it.  I showed it to D and he said ok.  I actually suggested bread for sandwiches.

It was really tangy, and good. And the portion was huge.  D said if he had made it as a lettuce wrap he definitely would use more than 1 leaf per serving.  More like 12.  And as you can see in the picture we added tomatoes and forgot lettuce.

We would have again. We had with tater tots.

Feel-Good Chicken, Cannellini Bean, and Artichoke Salad

Photo by ALB

Good to Know: Since cannellini beans and antioxidant-packed artichokes are both rich in fiber, this salad can be a filling meal.

2 tablespoons olive oil
1 large red onion, chopped
2 garlic cloves, finely minced
12 ounces skinless boneless chicken breast, diced
1/2 teaspoon salt
1/4 teaspoon pepper
3 tablespoons light mayonnaise
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh dill
1/2 teaspoon ground turmeric
1/2 teaspoon salt
1/2 teaspoon pepper
1 (15-ounce) can low-sodium cannellini beans, rinsed and drained
1 (6-ounce) jar water-packed artichoke hearts, rinsed, drained, and chopped
4 butterhead lettuce leaves
Garnish: 1 1/2 teaspoons chopped fresh dill
(Added tomatoes and bread)

Heat olive oil in a large skillet over medium-high heat for 1 minute. Add onion to pan; cook until soft (4-5 minutes). Add garlic to pan; cook 2 minutes. Add chicken, 1/2 teaspoon salt, and 1/4 teaspoon pepper to pan; sauté until cooked through (3-4 minutes). Transfer to a plate to cool. Combine mayonnaise, lemon juice, 1 tablespoon chopped fresh dill, turmeric, 1/2 teaspoon salt, and 1/2 teaspoon pepper in a large bowl; whisk well. Add cannellini beans, artichoke hearts, and chicken mixture to bowl, stirring to combine. Chill 1 hour. Place chicken salad evenly into butterhead lettuce leaves; garnish with 1 1/2 teaspoons chopped fresh dill.

Nutritional Information (without Tomatoes and Bread)
Calories: 308; Fat: 13g; Saturated fat: 2g; Monounsaturated fat: 7g; Polyunsaturated fat: 3g; Protein: 24g; Carbohydrates: 23g; Fiber: 5g; Cholesterol: 51mg; Iron: 3mg; Sodium: 502mg; Calcium: 61mg

Health Magazine

No comments: