Italian · Lunch
Tuscan Chicken, Bean & Tuna Salad
Insalata di Pollo, Fagioli e Tonno
A Tuscan composed lunch salad of poached chicken strips, cannellini beans, tinned tuna, and red onion dressed in olive oil, lemon, and parsley — protein-dense, light, and built for hot-weather eating.
$
10 minsPrep
10 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
485Calories
48gProtein
18gFat
28gCarbs
4gSugar
6gFiber
680mgSodium
85mgChol
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Instructions
1
Prep
Slice red onion thinly, soak in cold water 5 minutes. Slice celery thinly, halve cherry tomatoes, chop parsley. Whisk dressing: olive oil, lemon juice, red wine vinegar, Dijon mustard, salt, pepper. Have all ingredients measured and ready.
2
Boil
Place chicken breasts in a medium saucepan with bay leaves, peppercorns, salt. Cover with cold water by 1cm. Bring to a bare simmer over medium heat, reduce to lowest setting, poach 12–14 minutes until cooked through (70°C / 160°F). Lift into cold water 60 seconds to stop cooking.
3
Build
Pat chicken dry, slice across the grain into 1cm strips. Drain soaked red onion, pat dry. In a wide bowl, toss cannellini beans, red onion, celery, tomatoes with two-thirds of dressing. Let stand 2 minutes for beans to absorb flavour.
4
Plate
Lay rocket on plates, spoon bean mixture on top. Arrange chicken strips and flaked tuna over beans. Drizzle with remaining dressing, scatter parsley, lay lemon wedge alongside. Serve immediately.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 300g (10.6 oz) chicken breast
- 2 small bay leaves
- 10 black peppercorns
- 0.5 tsp fine sea salt
- 300g (10.6 oz) cooked cannellini beans
- 120g (4.2 oz / 2 cans) tinned tuna in olive oil
- 1 small red onion
- 2 small celery stalks
- 16 cherry tomatoes
- 90ml (1/2 cup) extra virgin olive oil
- 2 tbsp fresh lemon juice
- 2 tsp red wine vinegar
- 2 tsp Dijon mustard
- 0.5 tsp black pepper
- 4 tbsp flat-leaf parsley
- 30g (small handful) arugula leaves
- 2 lemon wedges