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.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large, deep skillet or Dutch oven over medium heat.

Step 2

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.

Step 3

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.

Step 4

Add the canned diced tomatoes and chicken broth to the skillet, stirring to combine. Bring the mixture to a simmer.

Step 5

Return the chicken thighs to the skillet, nestling them into the tomato and vegetable mixture.

Step 6

Add the white beans, thyme sprigs, bay leaf, salt, and black pepper to the skillet. Stir gently to combine.

Step 7

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).

Step 8

Remove the thyme sprigs and bay leaf from the skillet before serving.

Step 9

Garnish with fresh parsley if desired, and serve hot. This dish pairs well with a green salad or whole-grain bread.

Nutrition Facts

Serving size	(1435.2g)

Amount per serving	% Daily Value*
Calories	1355.1

Total Fat 60.3g	0%
Saturated Fat 14.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 436mg	0%
Sodium 2323.3mg	0%
Total Carbohydrate 77.0g	0%
Dietary Fiber 23.5g	0%
Total Sugars 23.7g
Protein 123.7g	0%

Vitamin D 28IU	0%
Calcium 368.6mg	0%
Iron 11.5mg	0%
Potassium 3253.5mg	0%

*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.

Source of Calories

Fat: 40.3%

Protein: 36.8%

Carbs: 22.9%