Description
Hearty Dense Bean Chicken Salad brings Mediterranean flavors dancing across your plate with robust protein and zesty seasonings. Fresh ingredients combine for a quick, nutritious meal that satisfies you with each perfectly balanced bite.
Ingredients
Scale
Protein and Main Ingredients:
- 3 chicken cutlets
- 1 can white beans, drained and rinsed
Vegetables and Herbs:
- 1 red bell pepper, diced
- 1 large English cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, diced
- 1/2 cup shredded carrots
- 1/4 cup fresh parsley, chopped
- 1/4 cup banana peppers, chopped
- 2 cups iceberg lettuce, chopped
- 1/2 cup mozzarella cheese, shredded
Seasoning and Dressing Ingredients:
- 1 tablespoon pesto
- 1 teaspoon all-purpose seasoning
- Salt to taste
- Pepper to taste
- 1/4 cup olive oil
- 2 tablespoons honey
- 2 tablespoons Dijon mustard
- Juice of 1/2 lemon
- 1 tablespoon garlic paste
Instructions
- Infuse chicken cutlets with pesto, salt, pepper, and all-purpose seasoning, creating a flavorful base for the protein.
- Sear chicken in a skillet over medium heat for 3-4 minutes per side until golden brown and thoroughly cooked through, ensuring internal temperature reaches 165°F.
- Allow chicken to rest for 2-3 minutes, then slice into tender, diagonal strips.
- Prepare vegetables by dicing them into uniform, bite-sized pieces to ensure balanced texture and distribution.
- Transfer chopped vegetables into a spacious mixing bowl, incorporating white beans, tangy banana peppers, and creamy mozzarella cheese.
- Craft a vibrant dressing by whisking olive oil, honey, Dijon mustard, fresh lemon juice, minced garlic, salt, and pepper in a separate small bowl until smooth and well-integrated.
- Gently arrange sliced chicken atop the vegetable mixture.
- Drizzle prepared dressing over the salad and toss thoroughly, ensuring every ingredient is delicately coated with the zesty vinaigrette.
- For optimal flavor development, serve immediately or refrigerate in an airtight container, allowing ingredients to marinate and intensify for up to 5 days.
Notes
- Customize chicken seasoning by swapping pesto with other herb blends like Italian or Mediterranean for varied flavor profiles.
- Choose low-sodium white beans and reduce added salt to make this dish heart-friendly and suitable for restricted diets.
- Let chicken cool completely before slicing to prevent moisture loss and maintain juicy, tender texture during salad assembly.
- Enhance protein content by adding extra ingredients like quinoa, hard-boiled eggs, or toasted nuts for more nutritional balance.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 3
- Calories: 488 kcal
- Sugar: 12 g
- Sodium: 370 mg
- Fat: 31 g
- Saturated Fat: 7 g
- Unsaturated Fat: 23 g
- Trans Fat: 0 g
- Carbohydrates: 29 g
- Fiber: 8 g
- Protein: 32 g
- Cholesterol: 60 mg