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Mediterranean Rice and Bean Salad with Chicken

Mediterranean Rice and Bean Salad with Chicken is packed full of flavorful, nutritious ingredients. This one-dish meal is perfect year round, with perhaps some fresh bread, fruit or greens on the side.
(Gluten-free, Medium Oxalate, Anti-Inflammatory, Low Vitamin A [VAD] and Ancestral.)
Course DInner, lunch
Cuisine American, Mediterranean, middle eastern
Keyword anti-inflammatory, chicken, gluten-free, low oxalate, low vitamin A, rice and bean, salad
Prep Time 20 minutes
Total Time 20 minutes
Servings 4 servings
Calories 447kcal
Author Megan
Cost $12

Equipment

  • large salad bowl

Ingredients

  • 2 cups chicken thighs cooked, chopped into bite-size chunks (or fine to use breast meat if preferred)
  • 2 cups brown rice cooked
  • 1-1/2 cups cannellini beans or one can, drained and rinsed (or preferred bean)
  • 1 cup artichoke hearts cooked and chopped (See recipes Notes below.)
  • 1/4 cup fresh dill chopped into very short lengths
  • 3 Tablespoons olive oil
  • 3 Tablespoons lemon juice fresh
  • ¾ teaspoon sea salt
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon cumin powder

Instructions

  • Add to large salad bowl: chicken, brown rice, beans, artichoke hearts and fresh dill.
  • Pour and sprinkle over the remaining ingredients (the salad dressing ingredients): olive oil, fresh lemon juice, sea salt, dried dill and cumin.
  • Stir and fold to mix well.
  • Serve! (or refrigerate for several hours, or covered overnight, before serving).
  • Serve next to, or on top of, fresh lettuce greens, if desired.

Notes

Which artichoke hearts to use

A few options are yours:
  1. Buy marinated artichoke hearts. Drain the oil, water and herbs. Fill the jar with fresh water, and shake, then strain again. Repeat a few times. This gives you marinated and flavorful artichoke hearts without the added vegetable oil used to pack them.
  2. Make Roasted Artichoke Hearts.
  3. Buy artichoke hearts packed in water. Strain and rinse them before using.

Nutrition

Calories: 447kcal | Carbohydrates: 41g | Protein: 29g | Fat: 22g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 457mg | Potassium: 595mg | Fiber: 8g | Sugar: 1g | Vitamin A: 822IU | Vitamin C: 17mg | Calcium: 51mg | Iron: 3mg