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Dense Bean Chicken Salad Recipe

Dense Bean Chicken Salad Recipe


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4.7 from 32 reviews

  • Total Time: 23 minutes
  • Yield: 3 1x

Description

Bold Mediterranean flavors dance through this dense bean chicken salad, offering a protein-packed culinary journey. Crisp vegetables and tender chicken blend seamlessly, creating a nourishing meal you’ll savor with each refreshing bite.


Ingredients

Scale

Proteins:

  • 3 chicken cutlets

Seasonings:

  • 1 tablespoon (15 milliliters) pesto
  • 1 teaspoon (5 milliliters) all-purpose seasoning
  • Salt to taste
  • Pepper to taste

Instructions

  1. Marinate chicken cutlets with pesto, salt, pepper, and all-purpose seasoning for enhanced flavor.
  2. Heat a pan over medium temperature and cook chicken for 3-4 minutes on each side until golden brown and thoroughly cooked through.
  3. Allow chicken to rest for 2-3 minutes, then slice into thin, uniform strips.
  4. Finely dice all vegetables including white beans, banana peppers, and crumble mozzarella cheese into a spacious mixing bowl.
  5. Create a vibrant dressing by whisking olive oil, honey, Dijon mustard, fresh lemon juice, garlic paste, salt, and ground pepper in a separate small bowl.
  6. Gently layer sliced chicken strips over the vegetable mixture.
  7. Drizzle prepared dressing across the salad and toss thoroughly to ensure even coating and distribution of flavors.
  8. Serve immediately for optimal taste and texture, or refrigerate in an airtight container where the salad will continue to develop deeper flavors for up to 5 days.

Notes

  • Swap chicken for tofu or tempeh to create a vegetarian version that maintains protein richness and satisfying texture.
  • Customize heat levels by adjusting banana pepper quantity or replacing with jalapeños for spice lovers.
  • Marinate chicken in pesto overnight to intensify flavor and ensure maximum tenderness before cooking.
  • Prepare dressing separately and store in refrigerator up to 3 days to save time during meal prep.
  • Prep Time: 15 minutes
  • Cook Time: 8 minutes
  • Category: Lunch, Dinner, Appetizer, Snacks
  • Method: Sautéing
  • Cuisine: American

Nutrition

  • Serving Size: 3
  • Calories: 150 kcal
  • Sugar: 0 g
  • Sodium: 200 mg
  • Fat: 6 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 4.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 2 g
  • Fiber: 1 g
  • Protein: 26 g
  • Cholesterol: 70 mg