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White Bean, Chicken  & Sage Crostini

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.

Ingredients

  • Serves: 6
  • Prep Time:
  • Cook Time:
  • 12 slices chicken breast(s), cut from roasted chicken
  • 2 tbsp (30 mL) olive oil
  • 3 green onion(s), sliced
  • 2 cloves garlic, minced
  • 2 tbsp (30 mL) sage, fresh
  • 1 1/2 cup (375 mL) white beans, boiled
  • 1/4 cup (60 mL) water
  • 1/2 tsp (2.5 mL) sea salt
  • 1/4 tsp (1.25 mL) black pepper
  • 1 tbsp (15 mL) balsamic vinegar
  • 1/2 cup (125 mL) Romano cheese, grated
  • 12 slices whole grain baguette, sliced about 1/2 inch (1 1/2 cm) thick
  • 12 leaves sage, fresh, for garnish

Instructions

  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.

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
  • Calories 280
  • Protein 24 g
  • Fat 9 g
  • Saturated Fat 3 g
  • Carbohydrate 26 g
  • Fibre 4 g
  • Sugar 1 g
  • Cholesterol 50 mg
  • Sodium 400 mg
  • Per 150 g serving % Daily Value
  • Potassium 11
  • Calcium 15
  • Iron 20
  • Vitamin A 2
  • Vitamin C 2
  • Vitamin B6 20
  • Vitamin B12 13
  • Folate 30
  • Magnesium 19
  • Zinc 54

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