White Bean Salad with Chicken
and Sugar Snap Peas

Yield: 4 servings (serving size: 1 3/4 cups)
Source: Cooking Light Website (also in 2003 annual as a variation on another salad)
Comments from a PA Kitchen: I used navy beans instead of cannellini. Another good lunch salad. Good textures, good flavors!


2 cups sugar snap peas
1/2 pound boneless,skinless chicken breasts
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon salt, divided
1 teaspoon vegetable oil
2 cups arugula
1 (19-ounce) can cannellini beans, drained and rinsed
3 bacon slices
1/2 cup chopped Vidalia green onions
1 garlic clove, minced
1/4 cup fat-free, less-sodium chicken broth
1 tablespoon chopped fresh parsley
2 tablespoons fresh lemon juice
1 tablespoon cider vinegar


  1. Steam snap peas, covered, 3 minutes. Drain and rinse with cold water.
  2. Sprinkle chicken with 1/8 teaspoon pepper and 1/8 teaspoon salt. Heat oil in a medium nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan; shred chicken; place in a large bowl. Add snap peas, arugula, and beans to chicken; toss well.
  3. Add bacon to pan; cook over medium heat until crisp. Remove bacon from pan; crumble. Reserve 2 teaspoons drippings in pan. Add onions and garlic; cook 3 minutes or until soft, stirring frequently. Remove from heat; add remaining pepper, 1/8 teaspoon salt, bacon, broth, and the remaining ingredients. Drizzle dressing over salad; toss to coat. Serve immediately


Healthy Units: 4 per serving
CALORIES 229 (23% from fat); FAT 5.8g (satfat 2.1g, monofat 2.3g, polyfat 1g); PROTEIN 20.8g; CARBOHYDRATE 22.7g; FIBER 6.2g; CHOLESTEROL 39mg; IRON 2.6mg; SODIUM 550mg; CALCIUM 103mg

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