Recipe: Pan-Roasted Smoky Chicken Over Rosemary-Garlic Cannellini Beans

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

— Developed by Sara Quessenberry for Cleveland Clinic Wellness