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Wednesday, June 12, 2013

Lemon-Garlic Fava Bean, Chicken & Chard Salad

I had a few random things leftover from my CSA box, so created this delicious entree salad with a few staples I had on hand. It's free of most allergens (gluten, soy, dairy) and packed with power greens and protein.

This salad is easy tweaked to suit your tastes. Suggestions: double up on beans &/or add almonds. Skip the chicken for a vegetarian salad. The garlic, lemon, fava beans and chard are the staples, although this would be interesting with any hearty green, like kale!

    2 cups chard, steamed a few minutes and chopped
    10 skinless chicken breast tenderloins, broiled or grilled
    1/2 cup raw celery, diced
    3/4 cup fava beans, prepared (see instructions below)
    Juice of one Meyer lemon
    1 tsp minced fresh garlic
    A few pinches of salt
    Black pepper to taste
    1/4 tsp. herbs de provence (optional)
    2 Tbsp chives, chopped
    2 Tbsp olive oil

Mix all together and let chill at least one hour, preferably overnight.

Nutritional Info    (for a large, entree-sized salad, about 1.5 cups)
    Calories: 391.0
    Total Fat: 14.8 g
    Cholesterol: 37.5 mg
    Total Carbs: 19.6 g
    Dietary Fiber: 4.5 g
    Protein: 49.6 g

Number of Servings: 2-4
Minutes to Prepare: 30
Minutes to Cook: 20

To prepare the fava beans, I pop them out the the pod, place in a few inches water, and boil about 5 minutes. Let them cool, then pierce the outer edge of the casing with a nail or knife, and simply press on the opposite end to pop out the beans. They should be tender and bright green.