The finished recipe. Chicken, Artichoke and White Bean SaladIngredients 1 to 6. 160 g Chicken breast (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.). 100 g Artichoke hearts in brine, drained. 100 g Cannellini beans, tinned and drained (Drained weight.). 25 g Sun-dried tomatoes in oil, drained (Drained and blotted. They are 200 kcal per 100 g, nearly all from the oil they were packed in.). 50 g Rocket. 10 g ParmesanIngredients 7 to 10. 6 g Olive oil. 1 clove, about 3 g Garlic. Juice of half a lemon Lemon juice. A handful, torn Fresh basilStep 1. 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.Step 2. Warm the beans in a small pan with a splash of water for two minutes, then drain.Step 3. Halve the artichokes and chop the sun-dried tomatoes small. Whisk the oil and lemon with a pinch of salt.Step 4. Toss the beans, artichokes, tomatoes and rocket in the dressing, lay the chicken over and finish with basil and grated parmesan.
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