Chicken BLT (Bean, Lettuce & Tomato) with Smoky Tomato Dressing

Strengthen your eyes and bones with this quick and easy BLT salad. Each serving offers a healthy helping of vision-enhancing vitamin A (59% DV) and vitamin K (67% DV), a bone-building nutrient that assists in calcium absorption.


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Prep Time
5 min
Cook Time
20 min
25 min


  • 2 6-oz boneless, skinless chicken breasts
  • 2 12-oz hothouse or beefsteak 
tomatoes, divided
  • 1 cup plain Greek yogurt
  • 1 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1/2 tsp natural smoked sea salt
  • 1/4 tsp fresh ground black pepper
  • 1/4 cup chopped chives
  • 1 large head Bibb lettuce, rinsed 
and dried
  • 1 large cucumber, peeled, quartered and 
sliced into ½-inch-thick pieces
  • 1 15-oz BPA-free can unsalted beans 
(cannellini, great northern or navy), drained and rinsed, or 1½ cups cooked white beans


  1. In a medium covered saucepan, bring 2 cups water to a boil. Add chicken and reduce heat to low. Poach, covered, until cooked through, about 15 minutes. Remove chicken and set aside until cool enough to handle, about 5 minutes. Cut into ½-inch cubes.
  2. Prepare dressing: Quarter 1 tomato. Add to a blender with yogurt, oil, vinegar, salt and pepper and blend until smooth, about 30 seconds. Stir in chives.
  3. Cut remaining tomato into 1-inch chunks. Divide lettuce, cucumber, beans, chicken and tomato chunks among 4 serving plates. Toss each salad with a quarter of dressing.

Nutrition Information

  • Serving Size 3 cups salad and 1/2 cup dressing
  • Calories 290
  • Carbohydrate Content 27 g
  • Cholesterol Content 60 mg
  • Fat Content 6 g
  • Fiber Content 6 g
  • Protein Content 32 g
  • Saturated Fat Content 1 g
  • Sodium Content 400 mg
  • Sugar Content 9 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g