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  • Katie Chaplin

Warm chicken and butter bean salad

Another salad that actually leaves you feeling full!



Treat your family or four of your friends to your culinary skills ;) or eat cold or is reheated for a meal prep ; in my experience this makes a fantastic grab and go lunch.


The addition of beans is noteworthy here; they are high in fibre and are considered a low glycaemic index carbohydrate, meaning you are fuller for longer and will likely be less vulnerable to cravings for junk foods. They also contain some protein, and are also generally a good source of magnesium, iron and folic acid .





For the above reasons, beans are considered an excellent staple for vegans, and whilst this dish contains chicken you could easily swap out for a non-meat substitute, and use a different dressing. For those who want to learn more about how to get started with a vegan diet, or , if you are already a vegan and just want to optimise your diet and health, please have a look at my blog on this subject.


Another note, this recipe contains instructions to make a honey and mustard dressing; any low calorie version would work fine here, but if you have the time, do have a go making this one!


Prep time: 5 minutes

Cooking time: 12 minutes





Ingredients

  • 640g Chicken Mini Fillets ( like the recipe I did a few weeks ago , again any chicken breast meat works fine here, but this saves on chopping up! )

  • 400g can of butter beans ( drained)

  • 2 sprigs of rosemary , finely chopped

  • 400g sugar snap peas or mange tout

  • 2 cloves of garlic, finely chopped

  • ½ tbsp olive oil

  • 1 red onion, finely sliced

  • For honey mustard dressing

  • 1 and a half tbsp. olive oil

  • 2 Tbsp wholegrain mustard

  • 1 Tbsp white wine vinegar

  • 1 Tbsp Honey


Method

1. Add the ½ tbsp. oil , then the chicken, rosemary and garlic to the pan and cook for 10 mins ( ensure there is no pink meat left!)

2. 5 minutes into cooking the chicken, add the sugar snap peas to a pan of boiling water, cook for 2 minutes, then add the beans, then drain. You could wait until the chicken is cooked to boil the peas and beans, but the first way does save on time

3. In a small bowl, whisk together the 1 ½ tbsp. oil, white wine vinegar, honey and mustard .

4. Drop the pan of ( now cooked!) chicken down to a low heat,and add dressing, beans and peas , stir through for one to two minutes

5. Serve



Macros

Kcals 453

Protein 58g

Carbs 29g

Fat 10g



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