Fiber is a dietary material that contains substances like cellulose, lignin, and pectin that are resistant to the action of digestive enzymes. It is a plant-based nutrient that is also called roughage or bulk. It is important for digestion, weight management, cholesterol maintenance, blood sugar regulation and much more. It has also been linked to decreasing cancer and longevity. Doods that are high in fiber are recommended by doctors for a healthy diet. Here is a healthy recipe high in fiber that you need to note down right now:
Chicken And White Bean Salad
Ingredients
Vinaigrette
- 1 medium clove garlic
- ¼ teaspoon salt
- 5 tablespoons extra-virgin olive oil
- 6 tablespoons fresh orange juice, plus more to taste
- ¼ cup white wine vinegar or red-wine vinegar
- 1 tablespoon Dijon mustard
Salad
- 1 15-ounce can cannellini or other white beans, rinsed and drained
- 2½ cups diced cooked chicken breast
- 2 cups diced zucchini and/or summer squash (about 2 small)1½ cups diced celery
- ¼ cup finely diced ricotta salata, halloumi or feta cheese
- ⅓ cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
- 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
- Salt & freshly ground pepper to taste (optional)
- 2 cups torn escarole or romaine lettuce2 cups torn radicchio leaves
Preparation
To prepare vinaigrette:
Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with ¼ teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar, and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese, and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and ¾ cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.