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Monday, 14 January 2013

Low Calorie Recipe : Chicken & White Bean Salad

Whether you're counting calories for a special diet or you just like to make every calorie count, dive into these most delicious low-calorie recipes. Enjoy healthy, delicious low calorie dishes in minutes with these quick and ultra-quick recipe ideas.

Ingredients :

Vinaigrette :
  •     1 medium clove garlic
  •     1/4 teaspoon salt
  •     5 tablespoons extra-virgin olive oil
  •     6 tablespoons fresh orange juice, plus more to taste
  •     1/4 cup white-wine vinegar or red-wine vinegar
  •     1 tablespoon Dijon mustard

Salad :
  •     1 15-ounce can cannellini or other white beans, rinsed and drained
  •     2 1/2 cups diced cooked chicken breast (see Tip)
  •     2 cups diced zucchini and/or summer squash (about 2 small)
  •     1 1/2 cups diced celery
  •     1/4 cup finely diced ricotta salata, halloumi (see Shopping Tip, above) or feta  cheese
  •     1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
  •     1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
  •     Salt & freshly ground pepper to taste (optional)
  •     2 cups torn escarole or romaine lettuce
  •     2 cups torn radicchio leaves

Preparation :

   1. To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s
      knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to
      form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange
      juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to
      4 tablespoons more juice to mellow the flavor; season with more salt, if
      desired. Set aside at room temperature.

    2. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash),
       celery, cheese and sun-dried tomatoes (if using) in a large bowl until well
       blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste
       and season with salt and/or pepper, if desired.

    3. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a
       medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.


Per serving: 428 calories; 23 g fat ( 5 g sat , 15 g mono ); 79 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 34 g protein; 8 g fiber; 667 mg sodium; 648 mg potassium.

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