Heirloom Tomato and White Bean Salad with Chicken

This tomato recipe calls for seasonal ingredients and uses fresh herbs to add tons of flavor without spiking the fat content.
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When you’re looking to shed fat, vegetables are your best weapon. For a few calories per serving, you can eat as much as you want and feel full without packing on the pounds. Replace high-calorie processed foods with fresh veggies and you’ll surely notice a change in your waistline!

Heirloom Tomato and White Bean Salad with Herb-Marinated Chicken

Ingredients

  • 4 oz boneless, skinless chicken breast
  • 1/4 cup Herb Marinade (see recipe below)
  • 2 cups mesclun greens, rinsed
  • ½ cup navy beans, rinsed
  • 6 fresh basil leaves, chiffonade (stack leaves and cut into small ribbons)
  • 2 tbsp Herb Marinade, reserved for dressing
  • 1 heirloom tomato, coarsely diced

Herb Marinade 

  • 1/2 cup lemon juice (about 3 lemons)
  • 2 tbsp olive oil
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp water
  • 1/4 cup fresh basil, chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp fresh dill, chopped
  • 4 cloves garlic, minced
  • 1/4 tsp freshly ground black pepper

Instructions

  1. Prepare marinade.
  2. Pound chicken with a mallet to flatten. Place in a small bowl. Cover with ¼ cup marinade, plus enough water to cover chicken completely. Cover bowl with plastic wrap and refrigerate for 30 to 60 minutes.
  3. Heat a medium skillet on medium-high heat. Add chicken and marinade to the skillet and cook until chicken is no longer pink inside, about 15 minutes.
  4. Place washed greens on a dinner plate. Top with beans.
  5. Remove chicken from skillet. Set on a cutting board and slice into thin strips. Place atop greens and beans. Sprinkle with basil leaves and reserved marinade.
  6. Place heirloom tomatoes around the plate. Serve.

Cost: $5.78 per serving

Shopping Tip: If the greens look wilted, ask the farmer for a fresher bunch. Chances are, they’ll have more to offer if it’s early in the day.

Herb Marinade 

  1. Blend all ingredients in a blender. Pour into a mason jar to store. Use as a dressing or protein marinade. One serving equals two tablespoons.

This marinade is a great way to use up all of your herbs!

Nutrients per serving (about 3 cups): Calories: 386, Total Fats: 12 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 66 mg, Sodium: 535 mg, Total Carbohydrates: 35 g, Dietary Fiber: 10 g, Sugars: 7 g, Protein: 36 g, Iron: 5 mg

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