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.

Chicken

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.

Rice

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.