⏱ 22 min totalTossed Chicken & Bean Salad
Per 1 serving · 537 g · 11 ingredients
of a 2,000 cal day
- Protein49g39% of calories
- Carbs33g26% of calories
- Fat19g35% of calories
- ✓ Protein-dense
At a glance
One serving of Tossed Chicken & Bean Salad (537 g) has 500 calories, with 49 g of protein, 33 g of carbohydrates and 19 g of fat. Most of its energy comes from protein (39% of calories). It is high in protein (97% DV), dietary fiber (36% DV) and Vitamin C (117% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 52%, 65% and 41% of the daily value.
High in
20%+ of the daily value
- Protein97%
- Dietary fiber36%
- Vitamin C117%
- Vitamin K21%
- Thiamine40%
- Riboflavin (B2)41%
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin E16%
- Vitamin B1216%
- Calcium12%
Watch
20%+ of the daily value
- Sodium52%
- Saturated fat65%
- Cholesterol41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Coconut oil
6 oz Chicken breast
½ cup Kidney beans
1 cup, pieces Green beans
1 cloves, minced Garlic
½ medium Red bell pepper
¼ small Onion
1 oz Sweet red peppers
2 tsp Red wine vinegar
1 tsp Tamari soy sauce
1 leaf, whole Basil
Directions
- 1
Melt the coconut oil in a pan over medium-high heat. Add the diced chicken to the pan and cook for 7-12 minutes, until the chicken is cooked through to 165°F and no longer pink. Set aside.
- 2
In a large bowl, combine the cooked chicken, kidney beans, green beans, garlic, bell pepper, onion, roasted red peppers, red wine vinegar, soy sauce, and basil. Toss until well mixed.
- 3
Refrigerate until ready to serve. Enjoy!
Vitamins & minerals
Amounts for 1 serving (537 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 149 μg | 17% |
| Vitamin C | 105 mg | 117% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 19 mg | 116% |
| Vitamin B6 | 2 mg | 149% |
| Folate (B9) | 131 μg | 33% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 3 mg | 62% |
| Choline | 207 mg | 38% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 117 mg | 12% |
| Iron | 4 mg | 50% |
| Potassium | 1,305 mg | 28% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 555 mg | 79% |
| Zinc | 2 mg | 21% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 28% |
| Selenium | 41 μg | 75% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 81 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 1,361 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 12 μg | — |
| Serine | 2 g | — |
| Starch | 12 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 500 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 95minWalking (3.5 mph)
- 60minCycling (moderate)
- 42minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Tossed Chicken & Bean Salad?
One serving of Tossed Chicken & Bean Salad (1 serving) has 500 calories, which works out to 93 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Tossed Chicken & Bean Salad high in protein?
Yes. It has 49 g of protein per serving, and 39% of its calories come from protein (9.7 g of protein per 100 calories).
Is Tossed Chicken & Bean Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tossed Chicken & Bean Salad?
1189 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tossed Chicken & Bean Salad?
9.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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