Description
Savor the zesty Dense Bean Chicken Salad, a perfect blend of protein-packed ingredients dancing with tangy southwestern flavors. Crisp vegetables and tender chicken create a refreshing meal that delivers bold, satisfying nutrition you’ll crave again and again.
Ingredients
Scale
Main Protein:
- 3 chicken cutlets
- ½ cup mozzarella cheese, shredded
Vegetables and Beans:
- 1 can white beans, drained and rinsed
- 2 cups iceberg lettuce, chopped
- 1 red bell pepper, diced
- 1 large English cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ red onion, diced
- ½ cup shredded carrots
- ¼ cup fresh parsley, chopped
- ¼ cup banana peppers, chopped
Seasonings and Dressing Ingredients:
- 1 tablespoon (1 tbsp) pesto
- 1 teaspoon (1 tsp) all-purpose seasoning
- Salt & pepper to taste
- ¼ cup olive oil
- 2 tablespoons (2 tbsp) honey
- 2 tablespoons (2 tbsp) Dijon mustard
- Juice of ½ lemon
- 1 tablespoon (1 tbsp) garlic paste
Instructions
- Marinate chicken cutlets with pesto, salt, ground pepper, and all-purpose seasoning, ensuring even coating.
- Heat a skillet over medium temperature and cook chicken for 3-4 minutes per side until golden brown and thoroughly cooked through.
- Allow chicken to rest for 2-3 minutes, then slice into thin, uniform strips.
- Finely dice all selected vegetables including peppers and prepare white beans.
- Transfer chopped vegetables and white beans into a spacious mixing bowl.
- Incorporate banana peppers and crumbled mozzarella cheese into the vegetable mixture.
- Create dressing by combining olive oil, honey, Dijon mustard, freshly squeezed lemon juice, minced garlic, and a pinch of salt and pepper.
- Whisk dressing ingredients vigorously until smooth and well-integrated.
- Gently place sliced chicken strips atop the vegetable and bean mixture.
- Drizzle prepared dressing over the salad and toss carefully to ensure even distribution.
- For optimal flavor development, refrigerate in an airtight container and consume within 5 days, noting that taste intensifies with time.
Notes
- Opt for thin chicken cutlets to ensure even cooking and faster preparation.
- Marinate chicken in pesto for extra flavor depth and moisture retention.
- Use a meat thermometer to check chicken reaches 165°F for food safety.
- Swap mozzarella with feta or goat cheese for a tangy alternative.
- Replace white beans with chickpeas or black beans for different protein options.
- Make dressing ahead and store in refrig
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Lunch, Snacks
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 320
- Sugar: 6 g
- Sodium: 550 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 7 g
- Protein: 22 g
- Cholesterol: 70 mg