This is high-protein salad (from beans, chicken, and pine nuts), yet a light and fresh dish that can be enjoyed for lunch or dinner. It is also rich in fiber and antioxidants, while low in fat. This recipe yields a reasonable portion that will make you feel satisfied for hours. In addition, it is quick and easy to prepare.

For the chicken – You’ll need around three ounces of breast meat without the skin (about the size of your palm). I like to rub the chicken in salt, pepper, garlic powder, and dried rosemary, but feel free to use whatever spice you enjoy. Heat a sauce pan with a little olive oil[1]. Wait until the pan is hot (but not smoking) to put the chicken in order to get a nice sear.  Cook on both sides and reserve.

For the filling – In the same pan you used for the chicken (you want to get all the flavor from the pan), put ¼ cup of cannellini beans (rinsed), ½ cup of cherry tomatoes (quartered), 4 or 5 artichoke hearts (quartered), and 6 to 8 kalamata olives (pitted and halved). Drizzle a little bit of water and balsamic vinegar (to deglaze the pan), add a pinch of oregano, salt, and pepper, and cook it for one or two minutes. Let it cool down for five minutes.

Assembling the salad – Toss 2 cups of romaine lettuce in a bowl with a little extra-virgin olive oil and, then, add the beans mixture. Plate it and top it off with the sliced chicken breast, 1 tablespoon of pine nuts, and a handful of whole-wheat bread croutons (optional). Enjoy!

 


[1] Just enough to cover the bottom of the pan. Feel free to use cooking spray or to wipe down the pan with a paper towel to remove the excess of oil.