Heirloom Tomato and White Bean Salad with Chicken
This tomato recipe calls for seasonal ingredients and uses fresh herbs to add tons of flavor without spiking the fat content.
When you’re looking to shed fat, vegetables are your best weapon. For a few calories per serving, you can eat as much as you want and feel full without packing on the pounds. Replace high-calorie processed foods with fresh veggies and you’ll surely notice a change in your waistline!
Heirloom Tomato and White Bean Salad with Herb-Marinated Chicken
- 4 oz boneless, skinless chicken breast
- 1/4 cup Herb Marinade (see recipe below)
- 2 cups mesclun greens, rinsed
- ½ cup navy beans, rinsed
- 6 fresh basil leaves, chiffonade (stack leaves and cut into small ribbons)
- 2 tbsp Herb Marinade, reserved for dressing
- 1 heirloom tomato, coarsely diced
- 1/2 cup lemon juice (about 3 lemons)
- 2 tbsp olive oil
- 2 tbsp low-sodium soy sauce
- 2 tbsp water
- 1/4 cup fresh basil, chopped
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh dill, chopped
- 4 cloves garlic, minced
- 1/4 tsp freshly ground black pepper
- Prepare marinade.
- Pound chicken with a mallet to flatten. Place in a small bowl. Cover with ¼ cup marinade, plus enough water to cover chicken completely. Cover bowl with plastic wrap and refrigerate for 30 to 60 minutes.
- Heat a medium skillet on medium-high heat. Add chicken and marinade to the skillet and cook until chicken is no longer pink inside, about 15 minutes.
- Place washed greens on a dinner plate. Top with beans.
- Remove chicken from skillet. Set on a cutting board and slice into thin strips. Place atop greens and beans. Sprinkle with basil leaves and reserved marinade.
- Place heirloom tomatoes around the plate. Serve.
Cost: $5.78 per serving
Shopping Tip: If the greens look wilted, ask the farmer for a fresher bunch. Chances are, they’ll have more to offer if it’s early in the day.
- Blend all ingredients in a blender. Pour into a mason jar to store. Use as a dressing or protein marinade. One serving equals two tablespoons.
This marinade is a great way to use up all of your herbs!
Nutrients per serving (about 3 cups): Calories: 386, Total Fats: 12 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 66 mg, Sodium: 535 mg, Total Carbohydrates: 35 g, Dietary Fiber: 10 g, Sugars: 7 g, Protein: 36 g, Iron: 5 mg
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