Chicken Breast And White Bean Salad
A vibrant and fresh chicken and white bean salad featuring tender chicken breasts, crisp zucchini, tangy sun-dried tomatoes, and peppery arugula. Perfect for a light lunch or dinner, this dish combines bold flavors with wholesome ingredients, ideal for those seeking a healthy, satisfying meal.
Ingredients
- 1 pkg. boneless chicken breast ⓘ
- 1 1/2 tsp. dried thyme ⓘ
- salt to taste ⓘ
- ground pepper to taste ⓘ
- 1/2 cup olive oil, divided ⓘ
- 1/4 cup wine vinegar ⓘ
- 4 tsp. Dijon mustard ⓘ
- 1 zucchini, scrubbed and cut into 1/4 x 1/2-inch strips ⓘ
- 1 red onion, thinly sliced ⓘ
- 3 Tbsp. chopped sun-dried tomatoes ⓘ
- 2 cups white beans, rinsed and drained ⓘ
Instructions
- Season the chicken breasts with dried thyme, salt, and ground pepper.
- In a large nonstick skillet, heat 1 tablespoon of olive oil over medium-high heat.
- Add the chicken breasts and brown for 2 minutes on each side, then reduce heat to medium-low and cook for an additional 2 minutes per side until cooked through.
- Remove the chicken from the skillet and set aside to rest.
- In the same skillet, add the remaining olive oil and sauté the zucchini, red onion, and sun-dried tomatoes briefly.
- Add the rinsed and drained white beans to the skillet and toss until heated thoroughly.
- Slice the cooked chicken breasts and add to the salad mixture.
- Serve the salad over a bed of well-rinsed arugula.
Tips & Substitutions
To enhance the flavor, marinate the chicken in olive oil, thyme, salt, and pepper for a few hours before cooking. If you don’t have white beans, canned chickpeas make a great substitute. For a fresh twist, feel free to add some diced cucumber or bell peppers to the salad. This dish can also be served warm or cold, making it versatile for any occasion.
Serving Suggestions
This salad pairs beautifully with a light vinaigrette or a dollop of tzatziki for added creaminess. It can be served as a light main course or as a side dish alongside grilled vegetables. Consider serving it with crusty bread or over a bed of quinoa for a heartier meal. For a Mediterranean flair, serve it alongside a Three Greens Salad.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the chicken and salad mixture in a skillet over low heat until heated through, or enjoy it cold for a refreshing lunch. Be sure to keep the arugula separate until serving to maintain its crispness.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken Breast And White Bean Salad contains roughly 310 calories, with 15g protein, 37g carbohydrates, and 12g fat. It is an excellent source of dietary fiber (52% of the Daily Value), protein (30% of the Daily Value), and iron (30% of the Daily Value), and a good source of vitamin A and calcium. Note that it is relatively high in sodium, at 1975mg per serving (86% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different types of beans in this salad?
Absolutely! While white beans are traditional, you can use black beans, kidney beans, or even lentils for a different flavor and texture. Just ensure they are well rinsed and drained if using canned varieties to avoid excess sodium.
What can I substitute for the olive oil?
If you prefer, you can substitute olive oil with avocado oil or even a light sesame oil. Both alternatives will provide a different flavor profile while still keeping the salad delicious. Just be mindful of the oil's flavor intensity when substituting.
How can I make this salad vegetarian?
To make this dish vegetarian, simply omit the chicken and consider adding more protein-rich ingredients like grilled tofu or tempeh. You can also increase the quantity of white beans to maintain a satisfying texture and protein content.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).