Recipe
Feta, Bean Medley & Chicken Salad
Prep Time: 20 min
Cook Time: 15 min
Serves: 8
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.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
Ingredients
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.