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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.
Serves: 8
Prep Time: 20 min
Cook Time: 15 min

Ingredients

2 tbsp olive oil
½ lb chicken breast(s), cut into 1/2 inch (2.5 cm) chunks
3 tbsp red wine vinegar
1 can bean medley (mix of kidney beans, chickpeas, romano beans and black eyed peas), drained and rinsed
2 cups cherry tomatoes, cut in quarters
2 green onion(s), medium, sliced
2 cups zucchini, chopped
1 red pepper(s), chopped
½ cup feta cheese, crumbled
2 tbsp oregano, fresh, minced
¼ cup parsley, fresh, minced
½ tsp black pepper, freshly ground

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 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.

Helpful Tip

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
Calories180
Protein13 g
Fat8 g
Saturated Fat2.5 g
Carbohydrate15 g
Fibre4 g
Sugar3 g
Cholesterol25 mg
Sodium290 mg
Per 190 g serving % Daily Value
Potassium13
Calcium8
Iron8
Vitamin A10
Vitamin C70
Vitamin B625
Vitamin B1214
Folate31
Zinc14

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