Mediterranean Chicken and White Bean Salad
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.
- 20 minutes
- 4 Servings
- $3.00 - $5.99
Mediterranean Chicken and White Bean Salad
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.
- 20 minutes
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1 cup skinless cooked chicken
- 1 can 15.5 ounce low-sodium white beans
- 1 cucumber
- 1/4 red or white onion
- 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
Steps
1
Put everything in the bowl and gently toss.
2
Serve right away, or cover and refrigerate for up to 2 days.
3
2 (5-ounce) cans of tuna in water can be used instead of chicken.
4
Great Northern, chickpeas, cannellini, or navy beans can be used.
5
Add 1/2 cup chopped fresh tomatoes.
Ingredients
Serving Size: 1 cup
| 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 | 0.1 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 | 0.3 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 9 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 41 mcg |
| Folate | 105 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 67 mg |
Source:
- USDA Center for Nutrition Policy and Promotion