Braised Chicken Beans Healthy and Low Fat
Indulge in the hearty flavors of this Braised Chicken and Beans recipe, a nutritious and low-fat meal perfect for weeknight dinners or meal prep. Featuring tender, seared chicken thighs simmered in a savory broth of diced tomatoes, aromatic vegetables, and fresh herbs, this dish is elevated by the addition of protein-packed white beans for a satisfying and wholesome bite. With only 15 minutes of prep time and simple ingredients like garlic, carrot, celery, and fresh thyme, this one-pot wonder is as easy to make as it is comforting. Low in sodium and packed with flavor, it’s a great option for those seeking healthy, balanced meals without compromising on taste. Serve hot with a sprinkle of fresh parsley for a pop of color, alongside a crisp salad or a slice of crusty whole-grain bread for the ultimate feel-good dinner.
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Recipe Information
Ingredients
- 4 pieces Chicken thighs (skinless, boneless)
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 1 medium Carrot, diced
- 1 stalk Celery stalk, diced
- 14.5 ounce Canned diced tomatoes (no salt added)
- 1 cup Low-sodium chicken broth
- 1 cup Cooked or canned white beans (e.g., cannellini), rinsed and drained
- 4 sprigs Fresh thyme
- 1 leaf Bay leaf
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Chopped fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large, deep skillet or Dutch oven over medium heat.
Season the chicken thighs with a pinch of salt and pepper, then sear them in the skillet for 3-4 minutes per side, until golden brown. Remove the chicken from the skillet and set aside.
In the same skillet, add the diced onion, garlic, carrot, and celery. Cook for 5 minutes, stirring occasionally, until the vegetables are softened and fragrant.
Add the canned diced tomatoes and chicken broth to the skillet, stirring to combine. Bring the mixture to a simmer.
Return the chicken thighs to the skillet, nestling them into the tomato and vegetable mixture.
Add the white beans, thyme sprigs, bay leaf, salt, and black pepper to the skillet. Stir gently to combine.
Cover the skillet with a lid and reduce the heat to low. Simmer for 25-30 minutes, or until the chicken is cooked through and tender (internal temperature should reach 165°F/74°C).
Remove the thyme sprigs and bay leaf from the skillet before serving.
Garnish with fresh parsley if desired, and serve hot. This dish pairs well with a green salad or whole-grain bread.
Nutrition Facts
Calories |
345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 19% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 109 mg | 36% | |
| Sodium | 401 mg | 17% | |
| Total Carbohydrate | 20.5 g | 7% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 6.1 g | ||
| Protein | 30.7 g | 61% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 79 mg | 6% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 776 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
