Featured Recipe: Smoky Chicken and Three Bean Salad


Copyright Linda Gassenheimer

Toss chicken strips in cumin and add chipotle peppers and their sauce to your favorite oil and vinegar dressing for a quick, Southwester salad dinner. Toasted baguette with Parmesan cheese complements this delicious and unconventional chicken and three bean salad.

Chipotle peppers in adobo sauce can be found in the grocery section of the supermarket. Chipotle Chili Pepper seasoning can be found in the spice section of the supermarket.  It can be used as an alternative to the peppers in adobo sauce. If using the spice seasoning, add 2 teaspoons to the salad dressing.

Recipes

SMOKY CHICKEN AND THREE BEAN SALAD

1/2 whole wheat baguette (6 inches)

2 tablespoons grated Parmesan cheese

1 chipotle pepper, chopped

1 tablespoon adobo sauce from bottle with pepper

1/4 cup reduced-fat oil and vinegar dressing

3/4 pound cooked boneless, skinless chicken strips

1 teaspoon ground cumin

1/4 pound trimmed green beans, cut into 1-inch lengths (about 1 cup)

1/2 cup canned, drained and rinsed chickpeas

1/2 cup canned drained and rinsed red kidney beans

Salt and freshly ground black pepper

Slice baguette in half lengthwise and then in half horizontally to make four pieces.  Sprinkle the inside with Parmesan cheese and place in toaster oven to melt cheese, about 2 minutes.

Add chipotle pepper and adobo sauce to dressing and set aside. Toss chicken strips with cumin and set aside. Place green beans in a large microwave-safe bowl and microwave on high 2 minutes.  Remove from microwave and add chicken, chickpeas, kidney beans and dressing.  Toss well.  Add salt and pepper to taste.  Toss again.  Serve with Parmesan baguette.

Nutrition Information

Per serving: 536 calories (15 percent from fat), 8.8 g fat (2.1 g saturated, 2.5 g monounsaturated), 102 mg cholesterol, 55.1 g protein, 58.8 g carbohydrates, 10.1 g fiber, 972 mg sodium.

Shopping List

To buy: 1 small piece Parmesan cheese, 3/4 pound cooked boneless, skinless chicken strips, 1 whole wheat baguette,1 small can chickpeas,1 small can red kidney beans, 1 bottle dried cumin, 1 jar chipotle peppers in adobo sauce, and 1/4 pound trimmed green beans

Staples: Reduced-fat oil and vinegar dressing, salt and black peppercorns

 

Helpful Hints

  • Buy trimmed green beans and cut them into 1-inch pieces.
  • Toast baguette with cheese in a toaster oven or under a broiler.
  • Use same bowl for microwaving green beans and making the salad.

Countdown:

  • Toast baguette.
  • Make salad.