Description
Grilled Chicken & Green Bean Salad
Ingredients
2 chicken breasts, grilled and sliced
2 cups green beans, trimmed and blanched
1 cup cherry tomatoes, halved
1/2 cup canned white beans, rinsed and drained
1/4 red onion, thinly sliced
2 tbsp olive oil
1 tbsp balsamic vinegar
1 tsp Dijon mustard
1 clove garlic, minced
Salt & pepper to taste
Fresh parsley for garnish
Directions
Grill the Chicken:
Season chicken breasts with salt and pepper, then grill over medium heat for 6–8 minutes per side, or until cooked through. Let rest, then slice into strips.
Blanch the Green Beans:
Bring a pot of water to a boil. Add green beans and cook for 2–3 minutes until tender-crisp. Drain and rinse under cold water to stop cooking.
Make the Dressing:
In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, garlic, salt, and pepper.
Assemble the Salad:
In a large bowl, combine the green beans, cherry tomatoes, white beans, and red onion. Add the grilled chicken slices on top.
Toss & Serve:
Drizzle the dressing over the salad and toss gently to combine. Garnish with fresh parsley and serve immediately.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 2
Calories: ~320 kcal per serving
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Step-by-Step Guide
Follow these detailed instructions for a perfect salad every time. First, pat your chicken breasts dry and season generously. Preheat your grill or grill pan to medium-high heat to ensure a good sear. While the grill heats, prepare an ice bath for your green beans by filling a large bowl with ice water. After blanching the beans for exactly 2-3 minutes, immediately plunge them into the ice bath to lock in their vibrant color and crisp texture. For the dressing, whisk the olive oil into the vinegar and mustard mixture slowly to create a smooth, emulsified vinaigrette. Let it sit for 5 minutes to allow the garlic flavor to infuse. When assembling, layer the sturdy ingredients like beans and onions at the bottom, followed by tomatoes and chicken on top, tossing only after the dressing is added to prevent sogginess.
Serving Suggestions
This versatile salad is excellent as a standalone lunch. For a heartier dinner, serve it alongside garlic bread or over a bed of quinoa or couscous. It also makes a fantastic meal prep option; store the components separately and assemble just before eating. For a party, serve it in a large, shallow platter and garnish with crumbled feta or shaved Parmesan cheese and toasted pine nuts for added richness.
How-to Summary
To make Grilled Chicken & Green Bean Salad: 1) Grill seasoned chicken breasts until cooked through and slice. 2) Blanch green beans and shock in ice water. 3) Whisk oil, vinegar, mustard, and garlic for the dressing. 4) Combine all salad ingredients in a bowl. 5) Toss with dressing, garnish, and serve immediately.
Frequently Asked Questions
- Can I make this salad ahead of time? Yes, but for best results, store the dressing, chicken, and vegetables separately. Combine and dress no more than 30 minutes before serving to maintain texture.
- What can I use instead of white beans? Chickpeas, cannellini beans, or even lentils make excellent substitutes, adding similar protein and fiber.
- How do I know when the chicken is fully cooked? The safest method is to use a meat thermometer; the internal temperature should reach 165°F (74°C). The juices should also run clear when pierced.
- Can I use frozen green beans? You can, but fresh is highly recommended for the best crisp-tender texture. If using frozen, thaw completely and pat dry to avoid a watery salad.
- Is there a substitute for balsamic vinegar? Red wine vinegar or a squeeze of fresh lemon juice mixed with a 1/2 teaspoon of honey are great alternatives for a different flavor profile.
Common Mistakes to Avoid
- Overcooking the Green Beans: Blanching for too long results in mushy, dull beans. Stick to 2-3 minutes and shock them immediately.
- Slicing Chicken Immediately: Let the grilled chicken rest for 5-10 minutes before slicing. This allows the juices to redistribute, keeping the meat moist.
- Dressing the Salad Too Early: Adding the dressing more than 30 minutes in advance will wilt the green beans and make the salad soggy.
- Not Tasting the Dressing: Always taste and adjust the vinaigrette for salt, pepper, and acidity before adding it to the salad.
Conclusion
This Grilled Chicken & Green Bean Salad is more than just a recipe; it’s a blueprint for a nutritious, flavorful, and satisfying meal that comes together in minutes. By mastering the simple techniques of grilling and blanching, and avoiding common pitfalls, you can create a dish that is both elegant and easy. Its perfect balance of lean protein, fresh vegetables, and a tangy dressing makes it a reliable go-to for busy weeknights or impressive enough for guests. Give it a try and enjoy a delicious, health-conscious dish that truly delivers on taste and texture.