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Cooking at Home - Mediterranean Chicken and White Bean Salad

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Makes: 4 Servings

Preparation Time: 20 minutes

This refreshing salad starts with cooked chicken, white beans, cucumber, and onion with a splash of fresh lemon juice, oil and seasonings for a delicious combination. Try it with tuna and chopped tomatoes for variety.

Ingredients

  • 1 cup skinless cooked chicken (diced into 1/2 inch pieces)
  • 1 can 15.5 ounce low-sodium white beans (drained and rinsed with cold water)
  • 1 cucumber (peeled and diced into 1/2 inch pieces)
  • 1/4 red or white onion (peeled and chopped into 1/2 inch pieces)
  • 2 tablespoons vegetable oil
  • 1/4 cup lemon juice
  • 1 tablespoon dried basil or parsley leaves
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Put everything in the bowl and gently toss.
  2. Serve right away, or cover and refrigerate for up to 2 days. 

Notes

  • 2 (5-ounce) cans of tuna in water can be used instead of chicken.
  • Great Northern, chickpeas, cannellini, or navy beans can be used.
  • Add ½ cup chopped fresh tomatoes.

Source: USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 1 cup

Nutrients

Amount

Total Calories

297

Total Fat

11 g

Saturated Fat

2 g

Cholesterol

32 mg

Sodium

288 mg

Carbohydrates

31 g

Dietary Fiber

8 g

Total Sugars

2 g

Added Sugars included

0 g

Protein

20 g

Vitamin D

0 mcg

Calcium

138 mg

Iron

6 mg

Potassium

820 mg