Chicken-Avocado Salad with Soybeans

Gluten Free
Dairy Free
Health score
37%
Chicken-Avocado Salad with Soybeans
45 min.
6
392kcal

Suggestions

Ingredients

  • 0.3 cup canola oil 
  • small celery rib thinly sliced
  • pound rotisserie chicken breast meat skinless cooked cut into 3/4-inch dice ( 3 cups)
  • 0.3 cup cilantro leaves 
  • 0.5 teaspoon ginger fresh minced
  • pound hass avocados cut into 3/4-inch dice
  • tablespoons juice of lime fresh
  • servings salt and pepper white freshly ground
  •  scallions thinly sliced
  • pound soybeans in their pods fresh frozen thawed
  • pinch sugar 

Equipment

  • bowl
  • paper towels
  • whisk
  • pot

Directions

  1. In a small bowl, combine the oil with the lime juice, ginger and sugar. Season with salt and white pepper and whisk until blended.
  2. Bring a large pot of salted water to a boil.
  3. Add the soybeans and cook until tender, about 5 minutes.
  4. Drain the soybeans and cool under running water.
  5. Remove the soybeans from their pods and pat dry with paper towels.
  6. In a large bowl, combine the soybeans with the chicken, avocados, scallions, celery and all but 1 tablespoon of the cilantro.
  7. Add the dressing and gently toss to combine, being careful not to mash the avocados. Mound the salad on plates, sprinkle with the remaining 1 tablespoon of cilantro and serve.
  8. ONE SERVING Calories 486 kcal, Total Fat 3 gm, Saturated Fat 7 gm
  9. Wine Recommendation: The acidic, sharp flavors that the lime and cilantro add to this salad point to an equally acidic Sauvignon Blanc as the best match. Look for the 1997 Mulderbosch from South Africa or the 1996 Matua Valley from New Zealand.

Nutrition Facts

Calories392kcal
Protein25.64%
Fat58.24%
Carbs16.12%

Properties

Glycemic Index
36.85
Glycemic Load
0.77
Inflammation Score
-8
Nutrition Score
26.315217577893%

Flavonoids

Cyanidin
0.25mg
Epicatechin
0.28mg
Epigallocatechin 3-gallate
0.11mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Apigenin
0.02mg
Luteolin
0.01mg
Kaempferol
0.08mg
Quercetin
1.14mg

Nutrients percent of daily need

Calories:392.04kcal
19.6%
Fat:26.4g
40.62%
Saturated Fat:3.21g
20.06%
Carbohydrates:16.44g
5.48%
Net Carbohydrates:6.71g
2.44%
Sugar:2.56g
2.84%
Cholesterol:48.38mg
16.13%
Sodium:99.65mg
4.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.15g
52.3%
Folate:304.72µg
76.18%
Vitamin K:58.27µg
55.49%
Vitamin B3:9.95mg
49.74%
Manganese:0.99mg
49.71%
Vitamin B6:0.85mg
42.29%
Fiber:9.74g
38.94%
Selenium:24.61µg
35.16%
Phosphorus:332.91mg
33.29%
Potassium:1006.91mg
28.77%
Vitamin E:3.92mg
26.16%
Vitamin B5:2.44mg
24.44%
Magnesium:93.74mg
23.43%
Copper:0.45mg
22.6%
Vitamin C:16.4mg
19.87%
Vitamin B2:0.3mg
17.71%
Vitamin B1:0.26mg
17.07%
Iron:2.81mg
15.61%
Zinc:2.01mg
13.43%
Calcium:71.69mg
7.17%
Vitamin A:258.35IU
5.17%
Vitamin B12:0.15µg
2.52%
Source:My Recipes