Chicken With Cannellini Beans

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Chicken with cannellini beans is making a great comeback. It’s hard to remember how controversial this combination used to be. I don’t know if it was the pink color or the gooey texture that got everyone so worked up, but they’re now becoming more popular as people discover their flavour potential.

Chicken with cannellini bean and tomato sauce

  • 30m cook
  • 4 servings
Chicken with cannellini bean and tomato sauce

A budget-busting pantry staple, fibre-packed cannellini beans get a kick from salty capers and fiery chilli.

Nutrition Editor

9.4

out of 10

Health Score*

HIGH

269 calories per serve

More nutrition information >

  • 10 Ingredients
  • 4 Method Steps
  • Olive oil spray
  • 1 small red onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 tsp crushed red chilli
  • 1 x 400g can no-added-salt chopped tomatoes
  • 1 x 400g can no-added-salt cannellini beans, rinsed, drained
  • 2 tsp salted baby capers, rinsed, drained, coarsely chopped
  • 2 tbsp chopped fresh continental parsley
  • 2 (about 250g each) Lilydale Free Range Chicken Breasts, halved horizontally
  • Steamed green round beans, to serve
  • Select all ingredients

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  • Step 1Heat a saucepan over medium-low heat. Spray with olive oil sprayUnsure of the quantity needed?Click on the underlined ingredient to reveal the quantity. No need to flip back and forth!OK, GOT IT to grease. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and chilli, and cook, stirring, for 1 minute or until aromatic.
  • Step 2Add the tomato. Increase heat to high and bring to the boil. Reduce heat to low and simmer for 5 minutes. Add the cannellini beans and capers, and simmer for 5 minutes or until the mixture thickens slightly. Season with pepper. Stir in half the parsley.
  • Step 3Meanwhile, heat a large non-stick frying pan over high heat. Spray with olive oil spray. Add the chicken and cook for 2-3 minutes each side or until golden and cooked through.
  • Step 4Divide the chicken among serving plates. Top with the cannellini bean mixture and remaining parsley. Serve with steamed green beans.

RECIPE NOTES

Shopping tip: Look for a jar of crushed red chilli (also known as chopped fresh chilli) in the herb and spice aisle at Woolworths.

Tuscan Chicken With Cannellini Beans

AUTHOR NOTES

Despite Tuscany’s aesthetic splendor, its cuisine is “farmland” basic. Don’t get me wrong, it is delicious but instead of elaborate creations, the typically robust cuisine relies on good, fresh, seasonal ingredients. Bread vegetables and roasted meats serve as the base of most traditional meals and beans feature in many recipes, so much so that Tuscans are often called mangiafagioli or bean eaters.

This recipe is a blend of typical Tuscan flavors with some of my favorite ingredients. Succulent chicken thighs in a creamy sun-dried tomato and parmesan sauce garnished with fresh basil.

The original recipe calls for Sorana beans, a rare variety only found in Sorana in southern Tuscany which I visited a few years ago. They are a small buttery bean with an incredibly thin skin and when cooked all you taste is the smooth creamy interior. In the US the closest you can get to that is a bean from a Sorana heirloom seed called “Marcella” beans available online at Rancho Gordo. Canned Cannellini work just fine for this recipe and you will have an irresistible meal prepped and cooked in 30 minutes.

  • PREP TIME10 minutes
  • COOK TIME20 minutes
  • SERVES2
Ingredients send grocery list
  • 2 tablespoons olive oil
  • 3-4 skinless boneless chicken thighs
  • salt and pepper to taste
  • cloves of garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon red pepper flakes
  • 3/4 cup chicken broth
  • 1/4 cup heavy cream
  • 1/2 cup Finely chopped sun dried tomatoes. (Use the dry kind, not those preserved in oil that might get too soggy when cooked).
  • 1 tablespoon freshly grated parmesan cheese
  • 15 oz can cannellini beans
  • resh basil. coarsely shredded for garnish
Directions
  1. Season chicken thighs generously with all the dried herbs, chilli flakes and salt and pepper.
  2. In a large cast-iron skillet, heat oil over medium heat. Gently sear chicken thighs until they are slightly golden, about 5 minutes per side. Transfer the chicken thighs to a plate.
  3. Return the skillet to medium heat. Add minced garlic and cook for 30 seconds. Stir in chicken broth.
  4. Add cream, parmesan cheese and finely chopped tomatoes and stir for a minute.
  5. Return chicken thighs to the skillet and spoon sauce all over the chicken thighs. Cook chicken until juices run clear – 5 minutes each side.
  6. Drain and rinse the beans and add to the pan. Cook for 5 minutes to heat them up stirring often.
  7. Garnish with fresh shredded basil and serve.

Roasted Smoky Chicken Over Rosemary-Garlic Cannellini Beans

Chicken, Chicken Recipes, Cannellini Beans, Healthy Recipes

Comfort food doesn’t have to land like a brick in your belly. This entree features Mediterranean diet superstars like beans, onion, garlic, tomatoes, rosemary and parsley. Lean chicken breasts, pan-roasted with olive oil and smoked paprika, complete the dish — no starchy fillers here!

Ingredients

For the beans:
2 tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
2 carrots, cut into 1/4-inch pieces
2 cloves garlic, chopped
15 ounce can diced tomatoes
1 tablespoon chopped fresh rosemary
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
15.5 ounce can (no-salt) cannellini beans, drained and rinsed
1/4 cup chopped fresh flat-leaf parsley

For the chicken:
2 eight-ounce boneless, skinless chicken breasts
1 teaspoon extra-virgin olive oil
1/2 teaspoon smoked paprika
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Directions

To make the beans: 

  1. In a large pot, heat oil over medium-high heat. Stir in onion, cover tightly, and cook, stirring occasionally, until tender, 5 to 6 minutes.
  2. Add carrots, cover tightly, and cook, stirring occasionally, until tender, 4 to 5 minutes.
  3. Add garlic and cook, stirring, for 30 seconds, or until fragrant. Add tomatoes, rosemary, salt, and pepper and cook, stirring often, for 2 minutes.
  4. Add beans and 1/2 cup of water. Reduce heat to medium-low, and simmer for 10 to 15 minutes while you make the chicken.

To make the chicken:

  1. Drizzle with oil, and rub to coat. Season with smoked paprika, salt, and pepper.
  2. Heat medium skillet over medium heat. Add chicken, and cook 6 to 7 minutes per side until cooked through.
  3. Slice chicken crosswise into thin slices.

Stir the parsley into the beans. Divide the beans among four plates, and top with the sliced chicken.

Nutrition information

Makes 4 servings

Per serving:

Calories: 305
Total fat: 12g
Saturated fat: 2g
Protein: 30g
Carbohydrate: 22g
Dietary fiber: 6g
Sugar: 5g
Added sugar: 0g
Cholesterol: 55mg
Sodium: 595mg

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