Summer meals

Classic chicken salad gets classy update

 

Main dish

Balsamic Chicken, White Bean and Carrot Salad

Kosher salt

2 medium carrots, cut into 1/4-inch thick matchsticks about 1 1/2 inches long

2 tablespoons balsamic vinegar

2 tablespoons red wine vinegar

2 teaspoons Dijon-style mustard

3 tablespoons chopped fresh chives

1/4 teaspoon sugar

Freshly ground pepper

6 tablespoons extra-virgin olive oil

1 pound cooked boneless, skinless chicken breast, cut or torn into bite-size pieces

1 3/4 cups cooked or canned no-salt-added Great Northern beans, drained and rinsed

2 large ribs celery, diced

Cook carrot matchsticks in lightly salted boiling water for 1 minute. Drain and transfer to an ice-water bath for 5 minutes. Drain and pat dry; place in a mixing bowl.

Whisk the vinegars with the mustard, chives and sugar. Season with salt and pepper to taste. Whisk in the oil. Taste, and adjust the seasoning.

Add dressing to carrots along with chicken, beans and celery. Toss to coat and combine. Let the salad sit at room temperature 15 minutes to meld flavors. Makes 8 servings.

Per serving: 240 calories, 21 g protein, 12 g carbohydrates, 12 g fat, 2 g saturated fat, 50 mg cholesterol, 85 mg sodium, 4 g dietary fiber, 1 g sugar.


Washington Post Service

Chicken salad might be the easiest of the classic American salads to reinvent. Here, I’ve used a balsamic-based dressing because it lends so much flavor. Blanching the carrots allows them to absorb the dressing, giving them a slight pickled quality. Cannellini beans lend additional protein and heft.

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