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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
- 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
Prepare a large bowl of ice water.
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.)
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’s flagship white wine, Grüner Veltliner.
Nutrition facts per serving (1 g)
Tahini-Lemon-Yogurt Dressing & Dipping Sauce
- 2 plump moist garlic cloves, peeled, halved, and green germ removed
- 1/4 cup tahini sesame paste
- 1/2 cup plain low-fat yogurt
- 2 tablespoons freshly squeezed lemon juice
- 1/2 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.)
Nutrition facts per serving (1 tablespoon)
Disclosure: For my participation in the Four Weeks of Salad as a Meal Challenge, I received a copy of Salad as a Meal by Patricia Wells plus two copies to give away. This post contains at least one affiliate link, which means if you click it and make a purchase, I will receive a tiny fee. Please see my disclosures page for more information.