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Escarole, White Bean, and Chicken Salad Recipe

Escarole, White Bean, and Chicken Salad Recipe

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Ingredients

Count

Nutrition

1417

Calories

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Ingredients:

Serving

1 cup fat-free buttermilk, divided
1 large egg white, lightly beaten
1 tbsp grated lemon rind
3/4 cup panko ( japanese breadcrumbs)
2 tsp chopped rosemary
4 (6-oz) skinless, boneless chicken breast halves
1/2 tsp kosher salt, divided
1/2 tsp black pepper, divided
3 tbsp canola oil
5 cups torn escarole
1 cup fresh parsley leaves
1 (15-oz) can great northern beans, rinsed and drained
1/4 cup fresh lemon juice
2 tbsp extra-virgin olive oil
1 tsp minced fresh garlic
1/4 tsp crushed red pepper

Directions:

Preheat oven to 425°.
Combine 1/2 cup buttermilk, egg white, and lemon rind in a shallow dish. Combine panko and rosemary in a shallow dish. Dip chicken in egg white mixture; dredge in panko mixture. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.
Heat an ovenproof skillet over medium heat. Add oil; swirl to coat. Add chicken. Cook 4 minutes; turn over. Bake at 425° for 14 minutes or until done. Let chicken stand 10 minutes; slice crosswise.
Combine escarole, parsley leaves, and beans in a large bowl; sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Combine lemon juice, olive oil, garlic, and crushed red pepper, stirring well with a whisk. Drizzle over escarole mixture; toss. Place about 1 cup salad on each of 6 plates; divide chicken among servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1416.93 Kcal (5932 kJ)
Calories from fat	815.47 Kcal
		% Daily Value*
Total Fat	90.61g	139%
Cholesterol	99.61mg	33%
Sodium	4460.86mg	186%
Potassium	1567.66mg	33%
Total Carbs	116.07g	39%
Sugars	20.3g	81%
Dietary Fiber	9.95g	40%
Protein	44.27g	89%
Vitamin C	107.8mg	180%
Iron	7.7mg	43%
Calcium	259.6mg	26%

Amount Per 100 g
Calories	170.27 Kcal (713 kJ)
Calories from fat	97.99 Kcal
		% Daily Value*
Total Fat	10.89g	139%
Cholesterol	11.97mg	33%
Sodium	536.04mg	186%
Potassium	188.38mg	33%
Total Carbs	13.95g	39%
Sugars	2.44g	81%
Dietary Fiber	1.2g	40%
Protein	5.32g	89%
Vitamin C	12.9mg	180%
Iron	0.9mg	43%
Calcium	31.2mg	26%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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