Mediterranean Chicken and White Bean Salad
This refreshing salad starts with cooked chicken, white beans, cucumber, and onion with a splash of fresh lemon juice, oil and seasonings for a delicious combination. Try it with tuna and chopped tomatoes for variety.
- Yield
- 4 Servings
- Serving size
- 1 cup
- Rating
- 3.30 of 5 (157 ratings)
Food groups
- Protein Foods: 1 ounces
- Vegetables: 1 cups
Ingredients
- 1 cup skinless chicken, cooked and diced into 1/2 inch pieces
- 1 15.5 ounce can low-sodium white beans, drained and rinsed
- 1 cucumber, peeled and diced into 1/2 inch pieces
- 1/4 red or white onion, chopped into 1/2 inch pieces
- 2 tablespoons vegetable oil
- 1/4 cup lemon juice
- 1 tablespoon dried basil or parsley leaves
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Directions
- Put everything in the bowl and gently toss.
- Serve right away, or cover and refrigerate for up to 2 days.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 255.62 |
| Total Fat | 8.74 g |
| Saturated Fat | 1.4 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 33.34 mg |
| Carbohydrates | 26.45 g |
| Dietary Fiber | 6.19 g |
| Total Sugars | 3.13 g |
| Added Sugars included | 0 g |
| Protein | 18.86 g |
| Calcium | 96 mg |
| Potassium | 633 mg |
| Sodium | 357.8 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 80 mg |
| Phosphorus | 242 mg |
| Selenium | 15 mg |
| Zinc | 1 mg |
| Vitamin A | 6 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 39 mcg |
| Folate | 99 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 4 mg |
| Choline | 63 mg |
Recipes you may also like
- Pork Loin Roast with Veggies
- Eggplant Stir Fry
- Pasta Salad with Herb Vinaigrette
- Red Beans and Rice
- Ground Beef Stew
- Bread Bake with Chicken, Cheese, and Vegetables
- Tuna Slider with Green Chiles
- Hearty Mexican Soup
Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/mediterranean-chicken-and-white-bean-salad. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.