Feta, Bean Medley & Chicken Salad

Feta, Bean Medley & Chicken Salad

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 zucchini, and with only 8 grams of fat this a healthy lunch time winner.

Ingredients

  • Serves: 8
  • Prep Time:
  • Cook Time:
  • 2 tbsp (30 mL) olive oil
  • 1/2 lb (0.3 kg) chicken breast(s), cut into 1/2 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 onion(s), medium, sliced
  • 2 cups (500 mL) zucchini, chopped
  • 1 red pepper(s), chopped
  • 1/2 cup (125 mL) feta cheese, crumbled
  • 2 tbsp (30 mL) oregano, fresh, minced
  • 1/4 cup (60 mL) parsley, fresh, minced
  • 1/2 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.

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 Info

  • Per 190 g serving Amount
  • Calories 180
  • Protein 13 g
  • Fat 8 g
  • Saturated Fat 2.5 g
  • Carbohydrate 15 g
  • Fibre 4 g
  • Sugar 3 g
  • Cholesterol 25 mg
  • Sodium 290 mg
  • Per 190 g serving % Daily Value
  • Potassium 13
  • Calcium 8
  • Iron 8
  • Vitamin A 10
  • Vitamin C 70
  • Vitamin B6 25
  • Vitamin B12 14
  • Folate 31
  • Magnesium 17
  • Zinc 14

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