Spanish Chicken and Beans
By Gav on 2025-04-10 02:59:18
Type: low-calorie
Ingredients Needed:
| Ingredient | Description |
|---|---|
| Smoked paprika | Ground spice that adds a smoky flavor to the dish. |
| Harissa paste | A North African chili paste that adds heat and depth. |
| Garlic cloves | Thinly sliced garlic for an aromatic and savory flavor. |
| Fresh lemon juice | Adds brightness and tanginess to balance the flavors. |
| Chicken tenderloins | Juicy and tender chicken pieces, approximately 250g. |
| Green beans | Fresh green beans, chopped for a crunchy texture. |
| Cannellini beans | A can of no-added-salt cannellini beans, rinsed and drained. |
| Zucchini | Fresh zucchini, sliced for added texture and freshness. |
| Sicilian green olives | Pitted and halved olives for a briny, savory flavor. |
| Cherry tomatoes | A can of cherry tomatoes, bringing a sweet and tangy element. |
| Extra virgin olive oil | High-quality olive oil used for cooking. |
| Fresh parsley | Chopped parsley for garnish and fresh flavor. |
How to Make Healthy Spanish Chicken and Beans:
| Step | Description |
|---|---|
| Step 1: Marinate Chicken | Combine paprika, harissa, garlic, and lemon juice in a large sealable container. Add chicken and turn to coat. |
| Step 2: Prepare Vegetables | Place green beans, cannellini beans, zucchini, olives, and tomatoes in another large sealable container. |
| Step 3: Freeze | Freeze the containers for up to 3 months or until the night before cooking. Defrost overnight in the fridge. |
| Step 4: Cook | Heat oil in a large frying pan. Add chicken mixture and cook for 2 minutes per side until browned. Add vegetables and simmer for 10 minutes until tender. Serve with parsley. |
Nutrition (Per Serving):
| Nutrient | Amount |
|---|---|
| Energy | 1674 kJ (400 kcal) |
| Protein | 41.1g |
| Total Fat | 10.5g |
| Saturated Fat | 1.7g |
| Carbohydrate Total | 29.1g |
| Sugars | 9.7g |
| Sodium | 548.3mg |
| Cholesterol | 0.1g |
