Warm Chicken and White Bean Salad with Lemon and Herbs
In short: Seared chicken thighs tossed while warm with white beans, red onion, parsley and a lemon garlic dressing. Satisfying, fiber-rich and cheap. It takes about 30 min in total and makes 4 servings.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 420 kcal
Warm beans take up dressing far better than cold ones, so this salad is dressed while everything is still hot. Chicken thighs are seared until crisp at the edges, sliced and tossed with creamy white beans, red onion and plenty of parsley in a sharp lemon and garlic dressing. It is filling, inexpensive and works at room temperature, which makes it a good packed lunch.
Instructions
- Season the thighs with half the salt, the pepper and the paprika. Heat 1 tablespoon of the oil in a large skillet over medium-high heat.
- Cook the thighs for 5 to 6 minutes per side, until deep golden and 74°C (165°F) inside. Rest them on a board for 5 minutes, then slice.
- Whisk the remaining oil with the lemon juice, vinegar, garlic, mustard and the remaining salt in a large bowl.
- Warm the beans in a small pan or the microwave for 1 to 2 minutes until hot, then tip them into the dressing with the red onion. Toss and leave for 5 minutes.
- Add the sliced chicken, parsley and arugula and fold gently.
- Taste, add more lemon or salt if needed, and serve warm or at room temperature.
Tips
- Soak the sliced onion in cold water for 10 minutes if raw onion is too sharp for you, then drain it well.
- Chickpeas or lentils can replace the white beans, and roasted peppers or cherry tomatoes add color.
Questions and answers
Can I make this salad ahead of time?
Yes. Keep it in the fridge for up to 3 days without the arugula, and add the leaves just before serving.
Can I use chicken breast instead of thighs?
Yes. Slice the breasts in half horizontally and cook for 4 minutes per side, until they reach 74°C (165°F).
Can I use dried beans?
Yes. Use 200 g (1 cup) of dried beans, soaked overnight and drained. Boil them hard for 10 minutes in fresh water, then simmer until tender, about 60 minutes. The hard boil is needed to destroy a natural toxin in white beans.
How long does it take to make Warm Chicken and White Bean Salad with Lemon and Herbs?
About 30 min in total: 15 min of preparation and 15 min of cooking.
How many calories are in Warm Chicken and White Bean Salad with Lemon and Herbs?
About 420 kcal per serving, with 35 g of protein, 29 g of carbohydrates and 18 g of fat. These values are estimates.
Nutrition per serving
| Calories | 420 kcal |
|---|---|
| Protein | 35 g |
| Carbohydrates | 29 g |
| Fat | 18 g |
| Fiber | 9 g |
| Sugar | 3 g |
| Sodium | 780 mg |
Estimated values, calculated from the ingredients.
