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Mediterranean Chicken and White Bean Salad

Mediterranean Chicken and White Bean Salad

Mediterranean Chicken and White Bean Salad
Makes: 4 Servings
Preparation Time: 20 minutes

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.

Ingredients

  • 1 cup skinless cooked chicken (diced into 1/2 inch pieces)
  • 1 can 15.5 ounce low-sodium white beans (drained and rinsed with cold water)
  • 1 cucumber (peeled and diced into 1/2 inch pieces)
  • 1/4 red or white onion (peeled and 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

  1. Put everything in the bowl and gently toss.
  2. Serve right away, or cover and refrigerate for up to 2 days.

Notes

  • 2 (5-ounce) cans of tuna in water can be used instead of chicken.
  • Great Northern, chickpeas, cannellini, or navy beans can be used.
  • Add 1/2 cup chopped fresh tomatoes.

Learn more about:

Source:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 256
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 33 mg
Sodium 358 mg
Carbohydrates 26 g
Dietary Fiber 6 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 0 mcg
Calcium 96 mg
Iron 3 mg
Potassium 633 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 256
Total Fat 9 g
Saturated Fat 1 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 mg
Carbohydrates 26 g
Dietary Fiber 6 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 19 g
Minerals
Calcium 96 mg
Potassium 633 mg
Sodium 358 mg
Copper 0 mg
Iron 3 mg
Magnesium 80 mg
Phosphorus 242 mg
Selenium 15 mg
Zinc 1 mg
Vitamins
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 1 ounces
Vegetables 1 cups
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