Roasted Chicken with Potato, Green Bean, and Lentil Salad
2016-07-26 17:35:41
Serves 6
Prep Time
15 min
Cook Time
45 min
Nutrition Facts
Serving Size
140g
Servings
6
Amount Per Serving
Calories 158
Calories from Fat 55
% Daily Value *
Total Fat 6g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 6mg
2%
Sodium 472mg
20%
Total Carbohydrates 18g
6%
Dietary Fiber 6g
24%
Sugars 1g
Protein 8g
Vitamin A
4%
Vitamin C
7%
Calcium
3%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- -1 simple roasted chicken recipe (link above)
- -1 cup uncooked French lentils (about 2 1/2 cups cooked), organic and non-gmo
- -1 lb baby new potatoes or fingerling potatoes (about 2 cups), organic, scrubbed
- -2 cups organic green beans, trimmed
- -2 cups organic arugula
- -Large bowl of ice water for shocking the green beans
FOR THE DRESSING
- -1 Tbsp shallot, peeled and minced
- -1 tsp Dijon mustard
- -2 Tbsp champagne vinegar
- -5 Tbsp extra-virgin olive oil
- -3/4 teaspoon salt
Instructions
- 1. Rinse lentils in a fine mesh sieve. Place lentils in a medium pot along with 2 1/2 cups of water. Bring water to a boil and then reduce heat to medium and simmer the lentils for about 30-40 minutes, or until tender but not mushy. Add more water if necessary at the end to prevent lentils from burning on the bottom. Drain off any excess water and season lentils with salt.
- 2. While the lentils are cooking place the potatoes in a pot of salted water and bring to a boil. Reduce to a simmer and cook 8-10 minutes until a knife can easily pierce them. Remove the potatoes from the water, drain, and let cool until you can handle them. Slice in half.
- 3. While the potatoes are cooling, using the same pot of boiling water (or a new one) to blanch the green beans for 2-3 minutes until cooked but still crisp. Shock them in a large bowl of ice water to stop the cooking. Drain them and pat dry with a towel. Cut into 1" pieces.
- 4. Add the lentils, potatoes, green beans, and arugula into a large bowl.
- 5. Meanwhile, prepare the dressing by whisking the shallot, mustard, and vinegar together. Slowly whisk in the olive oil and season with salt and pepper to taste.
- 6. Pour the dressing onto the veggies and lentils in the bowl and toss to combine. Serve the salad warm or at room temperature with a garnish of fresh dill or parsley (optional). It pairs well with roasted chicken (recipe above) for a complete meal.
Notes
- Dill is an herb that is known to boost milk supply. Feel free to add in some chopped fresh dill into this salad recipe to help with lactation.
Health Chef Lindsey http://healthcheflindsey.com/
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