Audio. Light & Tangy Green Bean, Chicken, and Herb Potato Salad
IBS-friendly and full of fresh, vibrant flavors, this recipe is perfect for a light, delicious summer lunch...and dinner...and more...
Light & Tangy Green Bean, Chicken, and Herb Potato Salad
Makes 4 Servings
Ingredients:
For Poaching Chicken:
3 cups water (or fat free veggie or chicken stock)
2 organic skinless, boneless chicken breasts
10 whole peppercorns
1 teaspoon season salt
For Salad:
1 1/2 lbs small thin skin red or white new potatoes, scrubbed
1 teaspoon season salt
1/2 lb fresh green beans, trimmed and cut into 1" lengths
1/2 cup diced sundried tomatoes (not in oil, or rinsed under hot water if they were in oil)
2 tablespoons fresh lemon juice
1/4 cup balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons Tummy Fiber (optional but helps emulsify the dressing and makes this meal extra safe)
1 teaspoon dried crushed dill (or better, 1T fresh, minced)
1 teaspoon dried oregano (or better, 1T fresh, shredded)
1/4 cup fresh basil leaves, stems removed, finely shredded
1/4 cup fresh peppermint leaves, stems removed, finely shredded
1 tablespoon olive oil
Fresh crusty sourdough bread for serving
Instructions:
Poach that Chicken:In a medium saucepan, combine all poaching ingredients and bring just to a boil. Cover and poach on low for 10-15 minutes until the chicken is gently cooked through. Let the chicken cool in the broth to room temperature, then tear it into small pieces and set aside. Discard the broth or use as soup base for another meal.
Cook those Potatoes & Green Beans:In a large saucepan, cover potatoes with cold water and add salt. Bring to a boil, then cook for 10-12 minutes until tender. Use a big slotted spoon to transfer the potatoes to a colander, then drain and rinse with cold water. In the same cooking water, simmer the green beans for 3-5 minutes until tender, then drain in colander with potatoes.
Prepare the Salad:Dice the sundried tomatoes (soak in hot water if they’re tough, that will make them meltingly tender). Whisk together lemon juice, balsamic vinegar, Dijon mustard, Tummy Fiber, all herbs, and olive oil for the dressing.
Assemble the Salad:In a large bowl, combine chicken, potatoes, green beans, sundried tomatoes, and dressing. Toss gently and season with salt and pepper to taste.
Serve & Enjoy:Pair with fresh, crusty sourdough bread for a one-bowl satisfying meal.
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XOXOHeather
Heather Van Vorous Over 40 years dealing with IBSGet full help for IBS here
You are not alone.
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P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.
XOXO
Heather
Heather Van Vorous Over 40 years dealing with IBSGet full help for IBS here
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