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How to make chicken salad into an ideal protein recipe; A South Beach family fav

Making heart healthy recipes can be as simple as choosing to increase your protein.

Green beans improve the nutritional value to any meal
Colorful green beans added to chicken and white bean salad

About this dish:
This easy herb chicken and two bean salad is one of my mother’s favorite South Beach recipes.

It is a beautiful chicken dish with additional protein, fiber, and color with the addition of both green and white beans. Then throw in a handful of scallions and toss with a flavorful buttermilk dressing.

Health benefits:
Increasing a steady intake of protein in your diet may assist in reducing sugar cravings and may help lower blood sugar for those battling diabetes.

Ingredients:

1 ½ t. poultry *seasoning
½ t. salt
1 T. extra virgin olive oil
1 lb boneless skinless chicken breasts
8 oz fresh green beans
¼ t. fresh ground black pepper
1 can (15.5 ounces) small white beans; drained and rinsed

Dressing:2/3 cup light buttermilk
1 T. mayonnaise
Two scallions (or green onions) thinly sliced

Instructions:

  1. Heat oven to 450 degrees.
  2. Set a pan of water to boil.
  3. Apply 1 t. *seasoning, the salt and oil to both sides of the chicken breasts. Roast in a shallow roasting pan for 15 minutes, or until cooked through and still moist. Set aside.
  4. Add green beans to boiling water and cook about 3-5 minutes. Drain, run under cold water to stop cooking, and drain again. (see video to blanch the green beans)
  5. Combine the following ingredients in a large bowl and whisk together: ½ t. of the remaining seasoning, black pepper, buttermilk, mayonnaise and scallions.
  6. Add the green beans and white beans into the bowl and toss gently to coat.
  7. Thinly slice the *chicken crosswise, add to the bowl with the bean mixture, and toss to combine. Serve at room temperature or chill for later use.

Yields 4 (2 cup) servings

276 cal, 9g fat, 2g saturated fat, 34g protein, 19 carbohydrates, 6g fiber, 559mg sodium

Tips:

• This dish is perfect served as a cold salad in the summer or a hot, nutritious delight in the winter time.

• Personalize this meal by substituting your favorite herbs. We like Montreal® Chicken Seasoning or Emeril’s Bam seasoning.

• Cut the chicken and green beans into smaller, bite-sized pieces for a salad. The strips make for better texture when serving this as a main dish.

For additional information and local places to shop for healthy foods, click on any of the following links:

From my home to yours, another favorite recipe - enjoyed with nutrition in mind.