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April 2011

Chicken and White Bean Salad

Recipe from: Prevent Cancer Foundation blog

Serves: 4 (about 2 cups each)

Ingredients:

VinaigretteChicken-White-Bean-Salad

  • 1 medium clove garlic
  • 1/4 teaspoon salt
  • 5 tablespoons extra-virgin olive oil
  • 6 tablespoons fresh orange juice, plus more to taste
  • 1/4 cup white-wine vinegar or red-wine vinegar
  • 1 tablespoon Dijon mustard

Salad

  • 1 15-ounce can cannellini or other white beans, rinsed and drained
  • 2 1/2 cups diced cooked chicken breast
  • 2 cups diced zucchini and/or summer squash (about 2 small)
  • 1 1/2 cups diced celery
  • 1/4 cup finely diced ricotta salata, halloumi or feta cheese (ricotta salata and halloumi are both firm, salted cheeses that can be found in large supermarkets and cheese shops)
  • 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
  • 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
  • Salt & freshly ground pepper to taste (optional)
  • 2 cups torn escarole or romaine lettuce
  • 2 cups torn radicchio leaves

Directions:

  1. To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
  2. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
  3. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.


Nutritional Information:
Per 2 cup serving: 428 calories; 23 g Fat; 5 g Sat; 15 g Mono; 79 mg Cholesterol; 24 g Carbohydrates; 34 g Protein; 8 g Fiber; 667 mg Sodium; 648 mg Potassium