Monday, August 22, 2011

Italian White Bean Salad


We are working on "healthier" living around here.  So far, we've planned (though for some reason still haven't registered) to run a half marathon at the end of October.  I figure if I tell you guys about that, it will motivate me to actually register and run it haha! We are also trying to work towards eating lighter meals.  This white bean salad was a great start (though as I write this there is a cake heading for the oven, oops!).  The salad is packed with yummy vegetables and lots of protein.  A light vinaigrette dresses it up.  I loved this salad.  I took the leftovers for lunch, forgetting that I had plans to go for sushi with my colleagues.  So I ate the salad anyways... then went for sushi too.  So yummy that I had to eat it.

Italian White Bean Salad
Adapted from Cooking Light

2 boneless, skinless chicken breasts
2 cans white kidney beans or cannellini beans
1 bunch asparagus
3 tomatoes, cut into wedges
2 tablespoons olive oil
1/4 cup red wine vinegar
2 teaspoons Dijon mustard (plus 1 tablespoon for chicken)
2 cloves garlic, minced
1 tablespoon lemon juice
Salt and pepper, to taste
Basil

Heat some oil in a medium skillet over medium-high heat.  Salt and pepper the chicken.  Cook on both sides until cooked through. Slice the chicken.  If you like, take one tablespoon Dijon mustard and coat the chicken.  Return to the pan to cook for another minute if you add the mustard.

Prepare an ice water bath.  Snap the woody ends off of the asparagus. Put the asparagus into the top of a steamer pot.  Boil the water and steam the aspargus with the lid on for 3-5 minutes.  Remove the asparagus and immediately shock the asparagus in the ice water.  Drain and cut the asparagus into thirds.

Whisk together the olive oil, red wine vinegar, one tablespoon of Dijon mustard, garlic, and lemon juice.

Mix together asparagus, tomatoes, beans, and chicken.  Pour the vinaigrette over the salad and mix well.

4 comments:

  1. The tomato and asparagus look so delicious and fresh together! Lovely salad!We use white beans in a Tuscan soup, but haven;t tried them in a salad. Great idea for the harvest of tomatoes coming in.

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  2. Kels! last night I made Gwyneth Paltrow's kale fried rice and it was delish. I highly recommend. I modified it because I don't have a steamer so I just microwaved the kale, sauteed a few veggies (no garlic or onion as I don't like either of them but I think you do) and then threw in the kale and brown rice and put lots of spices. Recipe: http://www.redonline.co.uk/food/recipes/gwyneth-paltrow-s-healthy-fried-rice-with-kale-spring-onions

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  3. Thanks Cheryl and Adam!

    Amanda - I wanted to ask how it was! I will have to try it soon! xo

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  4. I will be making this one for Dad and I soon. Looks easy and yummy. Thanks to your blogging, we have gotten out of the rut of the same food choices of 30 years. Love you!

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