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Chicken Salad with Green Beans, Tahini-Lemon-Yogurt Dressing, and Cilantro

Chicken Salad with Green Beans from Salad as a Meal

Here’s another recipe from Salad as a Meal by Patricia Wells that I have permission to reprint even though the challenge is over.

This is a bright, colorful salad with plenty of protein and just the right amount of creaminess and zest.

Tahini isn’t anywhere near the top of the list of my most favorite things – its texture reminds me of peanut butter and I do NOT like peanut butter. But I loved the combination of tahini with lemon and yogurt. This dressing is substantial; expect a consistency that is more like pudding than vinaigrette.

The salad is a good source of Protein, Niacin, Vitamin K, Vitamin B6, Phosphorus and Selenium. It is a bit high in Cholesterol, so you may want to reduce the amount of chicken in your portions if this is a concern.

The dressing is low in Cholesterol and is a good source of Thiamin, Calcium, Phosphorus, Copper and Manganese. It is a bit high in Sodium, so you may want to reduce or eliminate the sea salt.

All nutritional information provided here was calculated by Diabetic Foodie using the tools on the nutritiondata.com website.

Chicken Salad with Green Beans, Tahini-Lemon-Yogurt Dressing, and Cilantro

Reprinted with permission from Salad as a Meal by Patricia Wells

This colorful and tangy salad is packed with flavor, texture, and character. We eat green beans several times a week when they are in season, and never get enough of their great crunch, brilliant green color, and healthful, refreshing flavors.

4 SERVINGS
EQUIPMENT: A 5- QUART PASTA POT FITTED WITH A COLANDER

3 tablespoons coarse sea salt
8 ounces green beans, trimmed at both ends and cut into 1- inch pieces
3 1/2 cups (about 1 pound) cubed cooked chicken (see page 197)
1 1/2 cups sliced celery (1/4- inch slices)
Tahini- Lemon- Yogurt Dressing and Dipping Sauce (page 332)
1/2 cup finely minced fresh cilantro or parsley leaves
Coarse, freshly ground black pepper

1. Prepare a large bowl of ice water.

2. Fill the pasta pot with 3 quarts of water and bring it to a rolling boil over high heat.
Add the salt and the beans and blanch until crisp- tender, about 5 minutes. (Cooking
time will vary according to the size and tenderness of the beans.) Immediately
remove the colander from the water, letting the water drain from the beans. Plunge
the beans into the ice water so they cool down as quickly as possible. (The beans will
cool in 1 to 2 minutes. If you leave them longer, they will become soggy and begin
to lose flavor.) Drain the beans and wrap them in a thick kitchen towel to dry. (Store
the beans in the towel in the refrigerator for up to 4 hours.)

3. In a large bowl, combine the beans, chicken, and celery. Toss to blend. Add just
enough dressing to coat the ingredients lightly and evenly. Add the cilantro and toss
again. Taste for seasoning. At serving time, season with pepper.

WINE SUGGESTION: This salad calls for a slightly exotic wine. I never tire of the unique, spicy flavors and aromas of Austria‚Äôs flagship white wine, Grüner Veltliner.

Makes 4 servings
Per serving (does not include dressing): 193 calories, 4g fat (1g sat), 88mg cholesterol, 105mg sodium, 5g carb, 3g fiber, 1g sugar, 34g protein

Tahini-Lemon-Yogurt Dressing & Dipping Sauce

Reprinted with permission from Salad as a Meal by Patricia Wells

This sauce is on my list of greatest hits of salad dressings: light, tangy, and rich without being heavy. What more could one ask?

1 CUP
EQUIPMENT: A FOOD PROCESSOR OR A BLENDER

2 plump, moist garlic cloves, peeled, halved, and green germ removed
¼ cup tahini (sesame paste)
½ cup plain low-fat yogurt
2 tablespoons freshly squeezed lemon juice
½ teaspoon fine sea salt

In the food processor or blender, mince the garlic. Add the tahini, yogurt, lemon juice, and salt and puree to blend. Taste for seasoning. The dressing can be used immediately. (Store the dressing in the refrigerator for up to 1 week. Shake to blend again before using.)

Makes 4 servings
Per serving (¼ cup): 113 calories, 9g fat (1g sat), 2mg cholesterol, 330mg sodium, 6g carb, 1g fiber, 2g sugar, 4g protein

 


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