Mediterranean Chicken Spinach Salad with Lemon-Herb Dressing and Tomato Basil Chicken with Garlic White Beans and Zucchini

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Serving Size: 8 ounces
Diets: Diabetes Friendly, Egg Free, Gluten Free, Heart Healthy, Mediterranean Diet, Nut Free, Refined Sugar Free, Renal stage 1-3a, Soy Free
Recipe adapted from:
Mayumi Tavalero
With this package you get 2 dishes with 4 serving each. First a delicious salad that's high in fiber, rich in lean protein, and packed with Mediterranean flavors, and second a tasty baked chicken served with white beans and sauteed zucchini. Both of these dishes make for a perfect diabetes-friendly and heart-healthy meal options!
Calories: 395 kcal, Carbohydrates: 24g, Protein: 34g, Fat: 19g, Saturated Fat: 4g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 10g, Trans Fat: 0.01g, Cholesterol: 84mg, Sodium: 617mg, Potassium: 1260 mg, Fiber: 7g, Sugar: 5g, Vitamin A: 4458IU, Vitamin C: 23mg, Calcium: 171mg, Iron: 4mg, Phosphorus: 438mg
Calories: 368 kcal, Carbohydrates: 29gProtein: 35gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 78mgSodium: 260mgPotassium: 1264mgFiber: 6gSugar: 4gVitamin A: 472IUVitamin C: 28mgCalcium: 166mgIron: 4mgPhosphorus: 426mg
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Ingredients Scale

Adjust the ingredients measurement scale here by changing this number. 8

Cook Times

Active Prep34.615
Hands-On Cook0
Hands-Off Cook0
Passive0
Recipe Serving Size8

Cooking Instructions

Instructions

For the Chicken Spinach Salad:

  • Bake the Chicken: Preheat oven to 400°F (200°C). Rub the chicken with 1 tbsp olive oil, garlic powder, basil, salt, and pepper. Bake for 15-18 minutes or until fully cooked. Let cool, then shred the chicken.
  • Assemble the Salad: In a large bowl, combine arugula, chickpeas, cucumber, and sun-dried tomatoes.
  • Make the Dressing: In a small bowl, whisk together 1 tbsp olive oil, lemon juice, salt, and pepper.
  • Serve: Toss the salad with the dressing, then top with shredded chicken and feta cheese.

For the Tomato Basil Chicken:

  • Prepare the Chicken: Preheat oven to 400°F (200°C). Place chicken breasts in a baking dish. Drizzle with 1 tbsp olive oil and season with basil, oregano, salt, and pepper. Top with cherry tomatoes.
  • Prepare the White Beans: In a separate bowl, mix the white beans with 1 tbsp olive oil, garlic, balsamic vinegar, and a pinch of salt and pepper. Spread them around the chicken in the dish.
  • Bake: Place in the oven and bake for 15-18 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
  • Prepare the Zucchini: While the chicken is baking, lightly sauté the zucchini in a dry pan for 2-3 minutes until just tender.
  • Serve: Plate the chicken with the garlic white beans and sautéed zucchini. Sprinkle with Parmesan cheese before serving.

Ingredients

Ingredients

For the chicken spinach salad:

  • 1 pound boneless skinless chicken breast
  • 15 ounce canned chickpeas drained and rinsed
  • 6 cup baby spinach
  • 1 cucumber diced
  • 1/3 cup sun-dried tomatoes chopped
  • 1/3 cup feta cheese optional
  • 3 tablespoon extra virgin olive oil
  • 2 tablespoon lemon juice
  • 1 teaspoon dried basil
  • 1/2 teaspoon garlic powder

For the Tomato Basil Chicken:

  • 1 pound boneless skinless chicken breast
  • 15 ounce canned cannellini beans drained and rinsed
  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 2 clove garlic minced
  • 1 cup cherry tomato halved
  • 1 medium zucchini sliced
  • 1 tablespoon balsamic vinegar
  • 1/4 cup grated Parmesan cheese

Cooking Tools Required

Baking sheet, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Non stick saute pan, Oven, Sharp Knives, Tongs, Top Stove, Whisk
Reheating/Serving Instructions
Heat in the microwave on medium power until heated through or in a pan on the cooktop over medium heat.

Nutrition

Calories: 349kcal | Carbohydrates: 24g | Protein: 34g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 79mg | Sodium: 411mg | Potassium: 1075mg | Fiber: 6g | Sugar: 3g | Vitamin A: 1675IU | Vitamin C: 17mg | Calcium: 144mg | Iron: 4mg | Phosphorus: 403mg

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  • You'll only pay for the total time it takes to prepare everything.
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