Balsamic chicken and white bean salad

Balsamic chicken and white bean salad

If you, like me, are starting a diet today, try this super healthy, low kilojoule salad. Don’t worry – it tastes good too!


Ingredients (serves 4):

  • 600g skinless chicken thigh fillets, trimmed
  • 2 garlic cloves, crushed
  • 1 tablespoon wholegrain mustard
  • 2 tablespoons balsamic vinegar
  • Olive oil cooking spray
  • 400g can cannellini beans, drained
  • 250g cherry tomatoes, halved
  • ½ cup low-fat feta cheese, crumbled
  • 50g rocket leaves
  • 1 lemon, cut into wedges, to serve



  1. Season chicken with salt and pepper.
  2. Whisk garlic, mustard and vinegar in a ceramic dish. Add chicken and turn to coat. Cover and refrigerate for at least 20 minutes.
  3. Preheat a barbecue plate on high heat.
  4. Remove chicken from marinade. Lightly spray chicken with oil. Cook for 1 minute each side or until golden.
  5. Reduce heat to medium-low. Cook chicken for 6 to 8 minutes each side or until cooked through.
  6. Transfer to a plate. Cover and stand for 5 minutes. Slice chicken.
  7. Combine beans, tomato, feta, rocket and chicken in a large bowl. Toss gently.
  8. Spoon onto plates. Season with pepper.
  9. Serve with lemon.


Nutritional information:

This information is per serving.

  • Protein 37.40g
  • Dietary Fiber 5.60g
  • Fat Total 13.20g
  • Energy 1366kJ
  • Fat Saturated 3.80g
  • Sodium 550mg
  • Carbohydrate Total 13.60g
  • Cholesterol 135.00mg
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