Olive, White Bean & Chicken Salad
Preparation Time: 20 minutes
Cooking Time: 5 minutes
Calories: 273 per serving
Percent from Fat: 36%
Course: Salad - Meal
Food as MedicineSM Ingredient: Olives
Food as MedicineSM TipKids born to moms eating the traditional Mediterranean diet while pregnant are 45 percent less likely to develop an allergic disease before age seven.
Culinary Taste TipFor more flavor, spoon 1 tablespoon of the olive brine into the saucepan with the lemon juice and olive oil.
Culinary Technique TipPurchasing a roast chicken from the supermarket will make two meals. It is very easy to remove the skin and shred the chicken breast while the meat is still warm. Then, refrigerate the rest of the chicken for another meal and use within three days.
Ingredients2 cups sliced romaine lettuce leaves
2 cups coarsely chopped watercress sprigs
2 cups shredded or chopped cooked skinless chicken breast
1 cup rinsed and drained canned no-salt-added navy beans
1 cup diced (¼ inch) yellow or red bell pepper (1 small pepper)
1/3 cup (2 ounces) Nicoise olives*
1/3 cup (2 ounces) Provencal green olives with aromatic herbs
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
2 tablespoons chopped fresh thyme leaves
1 cup chopped ripe tomato, organic preferred (1 medium tomato)
Freshly ground black pepper
PreparationCombine romaine, watercress, chicken, beans and bell pepper in a large bowl. Toss well and transfer to serving plates.
Combine Nicoise and Provencal olives, olive oil, lemon juice and thyme leaves in a small saucepan. Place over medium heat and bring to a simmer. Cook over low heat 5 minutes or until olives are warmed through. Spoon the olive mixture over salads, garnish with tomato and serve with pepper.
Substitutions*Pitted kalamata olives may replace the Nicoise olives and adzuki beans may replace the navy beans.
Nutritional AnalysisTotal fat (g): 11; Fat calories (kc): 100; Cholesterol (mg): 60; Trans fatty acids (g): 0; Saturated fat (g): 1.5; Polyunsaturated fat (g): 1.1; Monounsaturated fat (g): 7.1; Fiber (g): 5.8; Carbohydrates (g): 17; Sugar (g): 2.7; Protein (g): 27; Sodium (mg): 519; Calcium (mg): 101.
Comments on Olive, White Bean & Chicken Salad
This is a real winner!
Perfect for summer. The low calorie, high nutrient levels make this dish a best choice for everyone desiring information regarding healthy recipes with flavor!
Thank you Dr. La Puma! keep those recipes coming.....
This is wonderful! And you can change up the ingredients to what you have on hand (healthy of course). The warm olive dressing is fantastic.
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