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Smoky Chicken and Three Bean Salad
10 min prep time
20 min cook time
4servings
Recipe by
Linda Gassenheimer
Source
The 12-Week Diabetes Cookbook
Photo by
Photography by Eric Hinders, Styling by Matt Zack, Food Styling by Skyler Myers
How to Make Smoky Chicken and Three Bean Salad
Smoked paprika and cumin give the chicken a delicious smoky flavor. This all-in-one meal is perfect for budget-friendly meal prepping: pack each serving in a tightly sealed container for a grab-and-go lunch throughout the week!
Double Up: Double the chicken when making Smoky Pan-Roasted Chicken with Potatoes and Beans and use the leftovers in this recipe.
Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.
10 min prep time
20 min cook time
4servings
3 cups
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Step-By-Step Instructions:
- In a small bowl, mix the smoked paprika, cumin, and honey together to form a smooth, thick paste. Set aside.
- Heat a large nonstick skillet over medium-high heat. Mist the skillet with olive oil spray. Add the chicken, smooth side down. Brown for 2 minutes. Flip and brown for 2 more minutes.
- Spoon the honey mixture over the chicken. Cover the skillet with a lid, lower the heat to medium, and cook for 5 minutes, until the chicken reaches an internal temperature of 170° F.
- While the chicken finishes cooking, place the green beans in a large microwave-safe bowl and microwave on high for 2 minutes.
- When the chicken is done cooking, chop into 1-inch pieces. Mix the chicken with the cooked green beans, chickpeas, kidney beans, and dressing. Toss well. Add the pepper and toss again.
- Divide the chicken-and-bean salad mixture into 4 servings (3 cups each) and spoon onto individual romaine leaves to create lettuce “boats.” Or place 1 cup of chopped romaine on each plate, topping each with 3 cups of the chicken mixture.
Nutrition facts
4 Servings
-
Serving Size
3 cups
- Amount per serving Calories 390
-
Total Fat
13g
- Saturated Fat 3.1g
- Trans Fats 0g
- Cholesterol 155mg
- Sodium 340mg
-
Total Carbohydrate
35g
- Dietary Fiber 9g
- Total Sugars 13g
- Added Sugars 0g
- Protein 36g
- Potassium 820mg
- Phosphorous 400mg
Ingredients
smoked paprika
2 tsp
cumin
2 tsp
honey
2 tbsp
olive oil spray
1
boneless, skinless chicken thighs (visible fat removed)
1 1/2 lbs
fresh or frozen green beans (trimmed and cut into 1 inch pieces)
1/2 lb
low sodium canned chickpeas (rinsed and drained)
3/4 cup
low-sodium canned kidney beans (rinsed and drained)
1 cup
black pepper
1/4 tsp
reduced-fat oil-and-vinegar dressing
1/4 cup
romaine lettuce or other salad green
4 cup
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