Dense Bean Lemon-Dill Chicken (Printable)

Hearty blend of beans and chicken tossed in bright lemon and 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 (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

# Steps:

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. Allow to cool, then shred with two forks.
02 - In a large bowl, mix chickpeas, navy beans, diced red onion, halved cherry tomatoes, diced cucumber, and chopped fresh dill.
03 - Whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, finely chopped dill, salt, and pepper until fully emulsified.
04 - Add shredded chicken to the bean and vegetable mixture. Pour dressing over and toss gently to coat all ingredients evenly.
05 - Taste the salad and adjust seasoning with additional salt, pepper, or lemon juice if desired. Serve chilled or at room temperature.

# Tips from the Pros:

01 -
  • It holds up beautifully in the fridge for days, so you can make it once and eat it three times without any sogginess or sad greens.
  • The beans and chicken give you serious protein without needing a nap afterward, which is rare for something this satisfying.
  • You can eat it cold, room temp, or even warm, and it tastes good every single way depending on your mood.
02 -
  • Don't skip letting the chicken cool before shredding it, hot chicken will wilt the vegetables and make everything warm and limp.
  • Rinse your canned beans really well, otherwise the salad will taste starchy and a little metallic.
  • The dressing gets better after sitting for ten minutes, so make it first if you have the time.
03 -
  • If your red onion is too sharp, soak the diced pieces in cold water for five minutes and then drain them, it takes the edge off without losing the crunch.
  • Use a jar with a tight lid to shake the dressing instead of whisking, it emulsifies better and saves you a dish.
  • Taste your beans before you add them, if they're bland, season them lightly with salt first so the whole salad doesn't fall flat.
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