Dense Bean Lemon-Dill Chicken (Printable Version)

A high-protein salad featuring beans, shredded chicken, and a fresh lemon-dill dressing for a light meal.

# Ingredient List:

→ 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 and freshly ground black pepper, to taste

→ Vegetables

06 - 1 small red onion, finely diced
07 - 1 cup cherry tomatoes, halved
08 - 1 small cucumber, diced
09 - 1/4 cup fresh dill, chopped

→ Lemon-Dill Dressing

10 - 1/4 cup extra-virgin olive oil
11 - 2 tablespoons fresh lemon juice
12 - 1 teaspoon Dijon mustard
13 - 1 garlic clove, minced
14 - 1 teaspoon honey
15 - 1 tablespoon fresh dill, finely chopped
16 - 1/2 teaspoon salt
17 - 1/4 teaspoon freshly ground black pepper

# Step-by-Step Instructions:

01 - Preheat oven to 400°F. Rub chicken breasts with olive oil, season with salt and pepper, and place on a baking sheet. Bake for 18 to 20 minutes until cooked through. Remove, let cool, then shred using two forks.
02 - In a large bowl, combine chickpeas, navy beans, red onion, cherry tomatoes, cucumber, and 1/4 cup chopped fresh dill.
03 - In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, honey, 1 tablespoon dill, salt, and pepper until well emulsified.
04 - Add shredded chicken to the bean mixture. Pour the lemon-dill dressing over the salad and toss gently to combine.
05 - Taste and adjust seasoning with additional salt, pepper, or lemon juice if desired. Serve chilled or at room temperature.

# Expert Advice:

01 -
  • Its absurdly filling without feeling heavy, the kind of lunch that keeps you satisfied until dinner without a crash.
  • Everything comes together in one bowl, no fancy techniques or weird ingredients you have to hunt down.
  • The lemon-dill dressing is so good youll want to double it and keep it in a jar for everything else you eat that week.
02 -
  • Dont skip rinsing the beans, the canned liquid makes everything taste flat and starchy.
  • If you bake the chicken too long it turns dry and stringy, use a thermometer or just cut into the thickest part to check.
  • The dressing tastes sharp at first but mellows out once it sits on the salad for a few minutes.
03 -
  • Use rotisserie chicken if youre in a hurry, it saves twenty minutes and tastes just as good.
  • Let the chicken cool completely before shredding or it falls apart into mush instead of clean strands.
  • Make a double batch of dressing and keep it in the fridge, its perfect on grain bowls and roasted vegetables too.
Go Back