Main Dishes

Tuscan Bean Salad

1

Have you *bean* looking for some protein packed lunch ideas? Here are two pulse based recipes that are great for getting your protein and fibre in!

6
12oz dry white navy bean
1 green pepper, sliced
1 red pepper, sliced
1 yellow pepper, sliced
½ red onion, sliced
2 garlic cloves, pureed (or diced very finely)
1 lemon, juice
4-6oz prosciutto
6oz asiago cheese
Splash of olive oil and dry red wine vinegar
For the sachet: 2 pieces of flat parsley sprigs, bay leaf, clove, black peppercorn
Start off by soaking your beans overnight. (Alternative: use a quick soak method or use canned beans). Place beans in a pot of water with at least 1 inch of water above the beans. In a cheese cloth, make a...
See the full directions on my site
Nutritions

Calories
133

Sodium
244mg
10% DV

Fat
9g
14% DV

Protein
3g
7% DV

Carbs
7g
2% DV

Fiber
2g
9% DV

Comfort food at its best! The ultimate Cheesy Chicken and Broccoli Casserole with Rice is made from scratch with simple, wholesome ingredients. The flavorful rice, vegetables, and chicken come together in a creamy sauce with a buttery Ritz cracker topping. Add a salad and corn muffins or biscuits for a hearty, family-friendly dinner any night of the week!

3/4 c salted butter
1 onion
4 cloves garlic
1/2 c all purpose flour
3 c low sodium chicken broth
12 oz cream cheese
2 t fresh thyme
1 t fresh rosemary
1 T Dijon mustard
1 1/2 t kosher salt
1/2 t black pepper
4 c cooked shredded chicken
4 c cooked long grain white rice
4 c frozen baby broccoli florets
2 c coarsely crushed Ritz crackers ( mixed with 2 T melted butter )
10
  • Preheat oven to 350° F . Grease a 9 x 13-inch baking dish; set aside.
  • In a large Dutch oven, melt butter over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is...
    See the full directions on my site
Nutritions

Calories
1348

Sodium
1443mg
60% DV

Fat
59g
91% DV

Protein
56g
113% DV

Carbs
141g
48% DV

Fiber
7g
31% DV