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White Bean, Chicken & Sage Crostini

Don't let the size of these elegant crostinis fool you - these little appetizers are packed full of flavour and are high in fibre. Perfect for your next dinner party, two small pieces of crostini provide 7 grams of fibre and almost half of your daily folate. If you're tight for time, canned beans can be used instead of boiling your own. Just make sure you the canned one a good rinse first to remove most of the sodium. Also feel free to switch up the herbs; basil, chives or thyme work will in this dish.
Serves: 6
Prep Time: 15 min
Cook Time: 5 min

Ingredients

12 slices chicken breast(s), cut from roasted chicken
2 tbsp olive oil
3 green onion(s), sliced
2 cloves garlic, minced
2 tbsp sage, fresh
1 ½ cup white beans, boiled
¼ cup water
½ tsp sea salt
¼ tsp black pepper
1 tbsp balsamic vinegar
½ cup Romano cheese, grated
12 slices whole grain baguette, sliced about 1/2 inch (1 1/2 cm) thick
12 leaves sage, fresh, for garnish

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Heat olive oil over medium-high heat in a non-stick pan. Add green onion, garlic and minced sage and cook for about 2 minutes.

  2. Add cooked beans to bowl of food processor. Add sautéed green onions with herbs, water, salt, pepper, balsamic vinegar and ¼ cup (60 mL) of the shredded Romano cheese. Process until bean mixture is very smooth. If desired, thin bean mixture by adding a bit more water, a teaspoon at a time to get the desired texture.

  3. Place sliced whole grain baguette on a baking sheet and broil for about 1 minute or until golden on one side and turn for another minute.

  4. Spread about 2 Tbsp (30 mL) of bean mixture on each slice, followed by a slice of roast chicken and more of the freshly grated Romano cheese. Broil until hot. Keep an eye on it, being careful not to burn.

  5. To serve place the chicken and bean crostini on a serving platter and garnish each with a fresh sage leaf.

Helpful Tip

Canned beans can be used instead of boiling your own however rinse them well first to remove most of the sodium. Two small pieces of crostini provide 7 grams of fibre and almost ⅓ of your daily folate. You can also try different herbs such as basil, chives or thyme.

Nutrition Info

Per 150 g serving Amount
Calories280
Protein24 g
Fat9 g
Saturated Fat3 g
Carbohydrate26 g
Fibre4 g
Sugar1 g
Cholesterol50 mg
Sodium400 mg
Per 150 g serving % Daily Value
Potassium11
Calcium15
Iron20
Vitamin A2
Vitamin C2
Vitamin B620
Vitamin B1213
Folate30
Zinc54