Aug 17, 2010

Simple bean/chicken salad

Well, mostly simple.  The actual prep is just a tiny bit time-consuming (if half an hour counts) but it's very good.  Especially for coming out of a can.

Basic idea: throw together some beans.  Make them taste good.  Make sure you have plenty of protein going so it's a full meal or more.  And make sure it's a complete protein or two.

Basic salad

And I mean really basic.  Five cans.  Oil.  Vinegar.

First, drain a can of diced tomatoes; retain the sauce in a bowl.  You're going to have the colander out anyway; just drain the juice into the bowl.  Crush the tomatoes by hand a bit.

Combine in a large bowl:
  • 1 can black beans, drained and washed
  • 1 can great northern beans, drained and washed
  • 1 can garbanzo beans, drained and washed
  • 1 can corn, drained (no washing needed)
  • 2 celery stocks, finely cubed
  • Chopped parsley; flat leaf if you have it
  • Tomatoes without the juice
  • Olive oil
  • Red wine vinegar
 And that's your basic bean salad.  Get that in the refrigerator.


I used two breasts to balance this and it seemed to work.  Marinate in:
  • Red wine vinegar
  • Orange juice
  • Red pepper flake
After about half an hour, toss that in a pan, cover, heat, and more or less poach it.  When done, cube/shred and add to the salad, tossing well.


Prepare rice as normal, except:
  • Use the reserved tomato juice to replace some of your water
  • Add coriander
  • Add one bay leaf
Very hearty.  Best served cold.  Makes a great summer meal.

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