Lunch

Chicken, Artichoke and White Bean Salad

Name: Chicken, Artichoke and White Bean Salad
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 160 g Chicken breast; 100 g Artichoke hearts in brine, drained; 100 g Cannellini beans, tinned and drained; 25 g Sun-dried tomatoes in oil, drained; 50 g Rocket; 10 g Parmesan; 6 g Olive oil; 1 clove, about 3 g Garlic; Juice of half a lemon Lemon juice; A handful, torn Fresh basil

Garlic chicken with artichoke hearts, cannellini beans, sun-dried tomatoes and rocket in a lemon dressing. 53 g of protein.

Calories: 498kcal
Protein: 53g
Fat: 18g
Carbs: 30g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast160 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Artichoke hearts in brine, drained100 g
Cannellini beans, tinned and drained100 g
Drained weight.
Sun-dried tomatoes in oil, drained25 g
Drained and blotted. They are 200 kcal per 100 g, nearly all from the oil they were packed in.
Rocket50 g
Parmesan10 g
Olive oil6 g
Garlic1 clove, about 3 g
Lemon juiceJuice of half a lemon
Fresh basilA handful, torn

Method

Crush the garlic with salt, rub it over the flattened chicken and griddle it for five minutes a side on a hot dry pan. Rest, then slice.
Warm the beans in a small pan with a splash of water for two minutes, then drain.
Halve the artichokes and chop the sun-dried tomatoes small. Whisk the oil and lemon with a pinch of salt.
Toss the beans, artichokes, tomatoes and rocket in the dressing, lay the chicken over and finish with basil and grated parmesan.

Worth knowing

The sun-dried tomatoes are the surprise on the calorie line. Twenty-five grams is enough; they are intense and the oil in them is already counted.
Artichokes in brine rather than in oil. The oil ones are good but about three times the calories for the same weight.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.