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dense bean salad recipe made and served in a pink bowl

Viral Dense Bean Salad Recipe: Low-Calorie & High Protein

Want a low calorie and fibre-rich recipe? We made TikTok's viral dense bean salad recipe into one that will help you hit your goals.
408 calories, 32.3g protein, 24g carbs, 18.3g Total Fat
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Prep Time 30 minutes
Cook Time 7 minutes
Course Salad
Cuisine Healthy
Servings 8 people
Calories 408 kcal

Ingredients
  

For The Chicken

  • 900 grams chicken breast, cut into strips Cut the breasts into strips to increase the surface area for your marinade
  • 200 grams Woolworths Chipotle Basting Sauce
  • 60 ml lemon juice
  • 4 cloves garlic, chopped
  • Salt and pepper Add any other spices you like and regularly use in cooking

For The Dressing

  • ¼ cup avocado oil You can add another ¼ cup if you want. This adds 62 cals per serving
  • 30 ml lemon juice
  • ¼ cup rice vinegar
  • 2 tsp chipotle powder or cayenne pepper
  • 1 tsp cumin
  • 1 clove garlic, crushed
  • 1 Tbsp Woolworths Reduced Oil Tangy Mayonnaise

For The Salad

  • 400 grams frozen corn, cooked per package instructions and cooled
  • 1 red pepper, chopped finely
  • 1 small red onion, chopped finely
  • 1x400g can butter beans, drained, rinsed and patted dry If you want more beans, add another can. This adds 22 calories per serving.
  • 1x400g can chickpeas, drained, rinsed and patted dry  If you want more chickpeas, add another can. This adds 34 calories per serving
  • 3 slicing tomatoes, insides scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn't go soggy
  • 1 cucumber, seeds scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn't go soggy
  • Salt, pepper and any other spices you like to use

For Serving

  • 2 avocados (use ¼ per serving and only dice when you're ready to eat)

Instructions
 

  • Cut and marinade chicken and set aside.
  • Make the dressing and set aside.
  • Chop all your ingredients finely. Try to remove as much liquid from ingredients as possible by patting with a paper towel.
  • Cook your chicken in an airfryer or pan. Once cooked, let cool down completely before chopping up.
  • Make sure all your ingredients are cool before combining salad, chicken and dressing.
  • Divide into 8 servings. We like to eat ours with a Woolworths Whole Wheat Pita (half a pita is 108 calories, a full pita is 216 calories)
Keyword chicken, chopped salad, Healthy Recipes, high-protein, Low-Calorie, quick and healthy meals, salad