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Mediterranean Chicken and White Bean Salad

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Mediterranean Chicken and White Bean Salad
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Mediterranean Chicken and White Bean Salad
En Español

Fivestar Rating
(166 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep 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 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
N/A - data is not available
Nutrients Amount
Total Calories 297
Total Fat 11 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 5 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 32 mg
Carbohydrates 31 g
Dietary Fiber 8 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 138 mg
Potassium 820 mg
Sodium 288 mg
Copper 408 mcg
Iron 6 mg
Magnesium 93 mg
Phosphorus 201 mg
Selenium 11 mg
Zinc 3 mg
Vitamins
Vitamin A 9 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 9 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 41 mcg
Folate 105 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 67 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Protein Foods
1 ounce