Smoky Chicken and Three Bean Salad

Smoky Chicken and Three Bean Salad
Source: The 12-Week Diabetes Cookbook/Diabetes Forecast. Recipe Credit: . Photo Credit: Photography by Eric Hinders, Styling by Matt Zack, Food Styling by Skyler Myers.
Summary


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.

This recipe featured in:
Diabetes Forecast Magazine
 
  • Prep time
    10 min
  • Cook time
    20 min
  • Servings
    4 Servings
  • Serving size
    3 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    3 cups
  • Amount per serving Calories 390

  • Total Fat 13g
    • Saturated Fat 3g
    • Trans Fat 0g
  • Cholesterol 155mg
  • Sodium 340mg
  • Total Carbohydrate 35g
    • Dietary Fiber 9g
    • Total Sugars 13g
  • Protein 36g
  • Potassium 820mg
  • Phosphorus 400mg

Choices/Exchanges: 1 1/2 Starch, 1/2 Carbohydrate, 1 Nonstarchy vegetable, 4 Lean protein, 1 Fat

Ingredients

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
Directions

Directions

  1. In a small bowl, mix the smoked paprika, cumin, and honey together to form a smooth, thick paste. Set aside.

  2. 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.

  3. 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.

  4. While the chicken finishes cooking, place the green beans in a large microwave-safe bowl and microwave on high for 2 minutes.

  5. 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.

  6. 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.

Reviews