Healthy Chicken Kidney Bean Salad Recipe for Clean Eating
Are you tired of the same old salad recipes? Not enough flavor or excitement to keep you coming back? Look no further, my friend! This chicken kidney bean salad recipe will take your taste buds on a journey through Mexico and back.
Packed with protein and nutrients from the chicken thighs and kidney beans, this salad is more than just a side dish. It’s a meal all on its own. And with fresh ingredients like diced Roma tomatoes and red bell peppers, you’ll feel good about what you’re putting into your body.
But don’t just take my word for it. Try this recipe for yourself and see why it’s become a go-to for my party guests. Whether you’re looking for a quick lunch or something to serve at your next gathering, this chicken kidney bean salad is sure to impress.
So grab your spatula and let’s get cooking!
Why You’ll Love This Recipe
Attention, foodies and health enthusiasts! This Chicken Kidney Bean Salad Recipe is definitely worth your attention, and here’s why you’ll love it.
First of all, let’s talk about the health benefits. This salad is packed with high-protein ingredients such as chicken thigh, kidney beans, and green beans, making it an excellent choice for those who want to maintain a healthy diet while still satisfying their cravings. Plus, the recipe includes nutritious veggies like roma tomato and red bell pepper – you won’t find any processed or artificial ingredients here!
But what about flavor? You might think that a healthy meal like this would be bland or uninspiring. But think again! The combination of lime juice, olive oil, and spices like ground black pepper and parsley flakes gives this salad a zesty and refreshing taste that’s perfect for summer. Add in the subtle smokiness of grilled chicken breast or cajun seasoning, and you have a dish that’s bursting with flavor.
And don’t forget about the versatility. This salad can be served as a main dish or as a side dish alongside your favorite entrée. You can switch up the ingredients to suit your preferences – swap kidney beans for pinto beans or even chickpeas if you like. And if you’re looking for a vegetarian option, simply skip the chicken altogether – this recipe is just as tasty without it.
In summary, this Chicken Kidney Bean Salad Recipe isn’t just healthy and nutritious – it’s also delicious and adaptable to your tastes. So why not give it a try? Whether you’re looking to lose weight or simply want to enjoy a fresh and flavorful meal, this recipe has got you covered.
Ingredient List
Let’s start by gathering all the necessary ingredients for this chicken kidney bean salad recipe. Don’t worry, they are easy to find and will result in a delicious and healthy salad that will make your taste buds dance!
Here’s what you’ll need:
- 1 pound of skinless chicken breast or thighs, cooked and shredded
- 1 can (15 oz) of dark red kidney beans, drained and rinsed
- 1 red bell pepper, diced
- 1 roma tomato, diced
- 2 cups of broccoli florets, chopped
- 1/2 cup of fresh parsley leaves, chopped
- 1/4 cup of olive oil
- juice of 1 lime
- 2 teaspoons of ground black pepper
Don’t forget to check if you have all the ingredients before starting to cook. And if you’re missing anything or want to add some extra veggies or spices, feel free to do so! This is a versatile salad that can easily be customized to your liking.
The Recipe How-To
Step 1: Cook the chicken
- Begin by cooking chicken thigh on a stove or grilling them to perfection. Once it’s cooked completely, shred it into small pieces using a fork or knife.
Step 2: Cook the beans
- Take a 2 cup of kidney beans (that are drained and rinsed), and heat them in a pot with some olive oil for 5 minutes, stirring occasionally. Start with medium flame; then lower it to low flame to avoid burning.
Step 3: Prepare the salad ingredients
- Next, prepare diced red bell pepper, diced Roma tomato and parsley flakes in a bowl. Then, add in the cooked chicken thigh and warm kidney beans.
Step 4: Create Dressing
- In another bowl mix together “3 Tbsp olive oil”, “1/4 cup lime juice”, “1/2 tsp ground black pepper”, “2 tsp red wine vinegar” and “1 tbsp lime juice” until homogeneous.
Step 5: Combine and Let Sit
- Add the dressing mixture to the bowl of salad ingredients using a spatula to mix everything well. Place in fridge for at least an hour for all the flavours to mingle!
Cook’s Tips
- Don’t overcook your chicken thigh or else it’ll get dry and tough.
- Use fresh herbs like cilantro leaves instead of parsley flakes for more vibrant flavour!
- Make it spicy by adding jalapeno peppers!
- For a vegetarian version of this salad, replace chicken with baked sweet potato cubes & use pinto beans instead of kidney beans.
This easy-peasy recipe is an ideal option if you’re seeking ideas with high protein content. You can always prepare some extra and enjoy it as part of your weight loss journey!
Substitutions and Variations
Looking to switch up the flavors of your chicken kidney bean salad? There are plenty of substitutions and variations to explore.
One option is to swap out the chicken for another protein, such as grilled shrimp or baked tofu for a vegetarian twist. You could even try cajun chicken for a spicy kick.
If you’re not a fan of kidney beans, try using pinto beans or a three-bean medley instead. Similarly, you can mix up the vegetables with diced avocado or sliced jalapeños for some added heat.
For a lighter option, consider replacing some of the olive oil with freshly squeezed orange juice or apple cider vinegar. And if you’re looking for more greens in your meal, you could add chopped kale or spinach to the salad.
Feeling adventurous? Try serving your chicken bean salad over a bed of brown rice or quinoa to make it heartier and add extra protein. You could even turn it into a chickpea salad by substituting chickpeas in place of the kidney beans.
Whatever substitution or variation you choose, don’t be afraid to get creative with your ingredients. Experimenting in the kitchen can lead to some of the best broccoli salad recipes yet!
Serving and Pairing
Nothing makes me happier than serving this Chicken Kidney Bean Salad to guests during a party. This salad is a potluck favorite and it’s no surprise why. It’s the perfect blend of protein, fiber, and nutrients that will fill you up without weighing you down.
When it comes to pairing this salad, I recommend serving it with warm, freshly grilled chicken breast to further enhance the protein content. This also goes great with baked chicken or Cajun chicken for added flavor.
As for sides, you can pair it with brown rice or chickpea salad to add a touch of fiber and keep you feeling full for longer. The freshness of green beans and tomato salad will also lighten up your meal while giving a burst of flavor.
For those who prefer a vegetarian option, pinto beans would be an excellent substitute for the chicken. If you want your salad to pack a punch, fresh sweet corn would give it an extra boost of sweetness.
Overall, the possibilities are endless when it comes to serving and pairing this Chicken Kidney Bean Salad. It’s a versatile dish that one could never go wrong with!
Make-Ahead, Storing and Reheating
One of the best things about this chicken kidney bean salad recipe is that it can be made ahead of time, making it perfect for meal prep or bringing to a party. Simply cook the chicken and beans, chop the veggies, and mix everything together in a large bowl. Then, cover and refrigerate until you’re ready to serve.
If you have leftovers after your meal or party, this salad stores well in the refrigerator for up to 3 days. Just transfer it to an airtight container and keep it cold until you’re ready to eat it again. When reheating, simply place a portion on a microwave-safe plate and heat for 30-60 seconds or until heated through.
Keep in mind that the consistency and textures of some of the ingredients may change slightly after refrigeration (such as the tomatoes and bell peppers becoming softer), but the flavor will still be delicious. Additionally, if you find that your salad has become too dry after storing, you can refresh it by adding a splash of lime juice or olive oil before serving.
Overall, this chicken kidney bean salad is a great make-ahead option that can easily be stored and reheated without sacrificing any of its fresh flavors.
Tips for Perfect Results
When it comes to making the perfect chicken kidney bean salad, there are certain things you can do to take your recipe to the next level. Here are a few tips to help you achieve the best results possible:
1. Use quality ingredients: The quality of your ingredients will impact the flavor and texture of your salad. Be sure to use fresh, high-quality chicken thighs, Roma tomatoes, and red bell peppers.
2. Drain and rinse your beans: Canned beans can be high in sodium and have a metallic taste. To avoid this, drain and rinse your kidney beans before adding them to your salad.
3. Chop vegetables evenly: Ensuring that all the vegetables are chopped evenly guarantees that they will cook at the same rate. It also makes for an aesthetically pleasing dish.
4. Use fresh herbs: Adding fresh parsley flakes adds a burst of freshness and flavor to your salad.
5. Marinate your chicken: Marinating chicken adds flavor and helps keep it moist while cooking without adding fat. Using lime juice adds a zesty burst of citrus which compliments the other flavors in the salad.
6. Don’t overcook the chicken: Overcooking chicken can result in dry meat that is lacking in flavor. Cook until it reaches an internal temperature of 165°F.
7. Use the right amount of dressing: Too much dressing can overpower the other flavors in your salad, while too little may leave it dry and bland. Two tablespoons of olive oil and one tablespoon of lime juice provides just enough dressing for this recipe.
By following these tips, you’re guaranteed a delicious chicken kidney bean salad every time!
FAQ
Before we say our goodbyes and let you go off to cooking, let’s address some frequently asked questions regarding this chicken kidney bean salad recipe. It’s always better to know a little more about the recipe you’re making, and so, we’ve compiled this list of FAQs to help clear any doubts you might have. So, let’s dive in!
Do I need to cook canned kidney beans?
When using canned beans, keep in mind that they are pre-cooked and can be consumed as is or added to any dish of your choice. To ensure that the sodium levels are kept in check and reduce the chances of bloating, make sure to thoroughly drain and rinse the beans before use.
How long will kidney bean salad last in the fridge?
If you happen to have any leftover 3 bean salad, don’t worry, it won’t go to waste! Simply transfer it to an airtight container and place it in the refrigerator. This hearty salad can last up to a week, making it the perfect option for meal prep. Before enjoying the leftovers, give the salad a good toss to evenly distribute the dressing that may have settled at the bottom of the bowl. It’ll be just as delicious as the day you made it!
Are kidney beans good for you?
Red beans, such as small red beans or dark red kidney beans, provide a plethora of nutritional benefits. These legumes boast high amounts of iron, phosphorus, and potassium, in addition to being an excellent source of low-fat protein and dietary fiber.
How long do you cook canned kidney beans?
First of all, we need to prepare our beans by draining and rinsing them with cold water. Then, we will place them in a sturdy pot where we will add some high-quality olive oil, salt, and aromatics (as stated earlier). After that, we’ll turn the heat to medium and let the beans simmer until the liquid has reduced slightly and coated the beans, which should take around 10-15 minutes.
Bottom Line
In conclusion, this chicken kidney bean salad recipe is a must-try for anyone that desires a high protein and weight loss-friendly diet. With its rich blend of vegetables, beans, and grilled chicken, it is perfect for any meal, whether served alone or paired with other dishes such as brown rice, chickpea salad, baked chicken or pinto beans.
Incorporating this salad recipe into your menu will give you the opportunity to explore different variations and substitutions to achieve the desired taste and texture. You can try using different types of beans like red kidney beans or a bean medley, or seasoning the salad with Cajun chicken or lime juice.
Lastly, you can make this dish ahead of time and store it in the fridge for later consumption. This makes it an efficient choice for busy people who prefer to pre-prepare their meals before heading out.
In summary, this salad recipe is not only delicious but also healthy and easy to prepare, making it an excellent addition to your culinary repertoire. So what are you waiting for? Give it a shot today and thank me later!
Chicken Kidney Bean Salad Recipe
Ingredients
- 1/2 cup kidney bean, drained and rinsed
- 1/4 red bell pepper, diced
- 1 roma tomato, diced
- 1 -2 chicken thigh, grilled and chopped
- 1 tablespoon lime juice
- 1 teaspoon parsley flakes
- ground black pepper (to taste)
Instructions
- Combine beans, pepper, tomato, and chicken in a bowl; toss well.
- Drizzle lime juice over mixture and sprinkle on parsley and black pepper.
- Enjoy!
Your Own Notes
Nutrition
Recommended Recipes Just For You
Anna is a culinary expert who specializes in grilling delicious BBQ dishes. She also enjoys sharing her recipes and experiences with her foodie community on her blog. She’s the total package for any backyard barbecue!