Dense Bean Lemon-Dill Chicken (Printer-friendly)

A hearty combination of beans and lemon-dill chicken with fresh veggies for a fresh, high-protein meal.

# What You'll Need:

→ Beans & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 can (15 oz) navy beans, drained and rinsed

→ Chicken

03 - 2 boneless, skinless chicken breasts (about 12 oz)
04 - 1 tablespoon olive oil
05 - Salt, to taste
06 - Freshly ground black pepper, to taste

→ Vegetables

07 - 1 small red onion, finely diced
08 - 1 cup cherry tomatoes, halved
09 - 1 small cucumber, diced
10 - 1/4 cup fresh dill, chopped

→ Lemon-Dill Dressing

11 - 1/4 cup extra-virgin olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 teaspoon Dijon mustard
14 - 1 garlic clove, minced
15 - 1 teaspoon honey
16 - 1 tablespoon fresh dill, finely chopped
17 - 1/2 teaspoon salt
18 - 1/4 teaspoon freshly ground black pepper

# How to Make It:

01 - Preheat oven to 400°F. Rub chicken breasts with olive oil, season with salt and pepper, then place on a baking sheet. Bake for 18 to 20 minutes until cooked through. Allow to cool, then shred with two forks.
02 - In a large bowl, combine chickpeas, navy beans, finely diced red onion, halved cherry tomatoes, diced cucumber, and chopped fresh dill.
03 - In a small bowl or jar, whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, chopped dill, salt, and black pepper until emulsified.
04 - Add shredded chicken to the bean and vegetable mixture. Pour the lemon-dill dressing over the salad and toss gently to combine evenly.
05 - Taste and adjust seasoning with additional salt, pepper, or lemon juice as preferred. Serve chilled or at room temperature.

# Expert Suggestions:

01 -
  • It feels like a full meal without leaving you sluggish, just satisfied and clear headed.
  • You can make it ahead and it actually gets better as the dressing soaks into the beans overnight.
  • Every bite has texture: creamy beans, crisp cucumber, juicy tomatoes, tender chicken.
02 -
  • Dont skip rinsing the beans, the canned liquid makes the dressing murky and adds a metallic taste.
  • If you overdress it, the salad gets soggy fast, so add half the dressing first and taste before adding more.
03 -
  • Use a jar with a tight lid to shake the dressing instead of whisking, it emulsifies faster and you can store the extra right in the jar.
  • If your dill is getting old, chop it and freeze it in olive oil in an ice cube tray, then pop one out whenever you need it.
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