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!
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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:
- 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.
- Add carrots, cover tightly, and cook, stirring occasionally, until tender, 4 to 5 minutes.
- Add garlic and cook, stirring, for 30 seconds, or until fragrant. Add tomatoes, rosemary, salt, and pepper and cook, stirring often, for 2 minutes.
- 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:
- Drizzle with oil, and rub to coat. Season with smoked paprika, salt, and pepper.
- Heat medium skillet over medium heat. Add chicken, and cook 6 to 7 minutes per side until cooked through.
- 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
— Developed by Sara Quessenberry for Cleveland Clinic Wellness