This Healthy Spanish Chicken and Beans recipe offers a flavorful and nutritious meal that’s both easy to prepare and satisfying. Combining tender chicken with hearty beans and aromatic spices, it’s a perfect choice for a wholesome dinner.
Why You’ll Love This Recipe
- Flavorful: Infused with smoked paprika and harissa paste for a rich, smoky taste.
- Nutritious: Packed with lean protein from chicken and fiber from beans.
- Quick and Easy: Simple ingredients and straightforward preparation.
- One-Pot Meal: Minimal cleanup with a single cooking vessel.
Ingredients
- 1 teaspoon smoked paprika
- 1 teaspoon harissa paste
- 2 garlic cloves, thinly sliced
- 1 tablespoon fresh lemon juice
- 4 chicken tenderloins (about 250g)
- 1 tablespoon olive oil
- 1 can (400g) diced tomatoes
- 1 can (400g) cannellini beans, drained and rinsed
- 1 cup low-sodium chicken broth
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped (for garnish)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
-
Marinate the Chicken:
- In a bowl, mix together smoked paprika, harissa paste, garlic, and lemon juice.
- Add the chicken tenderloins, ensuring they are well-coated.
- Marinate for at least 30 minutes in the refrigerator.
-
Cook the Chicken:
- Heat olive oil in a large skillet over medium heat.
- Add the marinated chicken and cook for 3-4 minutes on each side until browned.
-
Add Vegetables and Beans:
- Add the diced tomatoes, cannellini beans, and chicken broth to the skillet.
- Stir to combine and bring to a simmer.
-
Simmer:
- Reduce heat to low and let the mixture simmer for 15-20 minutes, or until the chicken is cooked through and the sauce has thickened.
-
Season and Serve:
- Season with salt and freshly ground black pepper to taste.
- Garnish with chopped fresh parsley before serving.
Servings and Timing
- Servings: 4
- Preparation Time: 10 minutes
- Marinating Time: 30 minutes
- Cooking Time: 25-30 minutes
- Total Time: 1 hour
Variations
- Spice Level: Adjust the amount of harissa paste to control the heat.
- Beans: Substitute cannellini beans with chickpeas or kidney beans.
- Vegetables: Add bell peppers or spinach for extra nutrients.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in a saucepan over medium heat until warmed through.
FAQs
1. Can I use chicken breasts instead of tenderloins?
Yes, chicken breasts can be used. Ensure they are cooked through and adjust cooking time as needed.
2. Is this recipe gluten-free?
Yes, all ingredients are gluten-free.
3. Can I make this dish ahead of time?
Yes, you can prepare the dish up to the simmering step and refrigerate. Reheat thoroughly before serving.
4. Can I freeze this dish?
Yes, allow it to cool completely, then store in an airtight container in the freezer for up to 2 months. Thaw in the refrigerator overnight before reheating.
5. What can I serve with this dish?
Serve with a side of brown rice, quinoa, or a fresh green salad.
6. Can I use dried beans instead of canned?
Yes, if using dried beans, ensure they are cooked and tender before adding them to the dish.
7. How can I make this dish spicier?
Increase the amount of harissa paste or add a pinch of cayenne pepper.
8. Can I use fresh tomatoes instead of canned?
Yes, use about 2 cups of chopped fresh tomatoes.
9. Can I add other herbs?
Yes, fresh thyme or oregano can be added for additional flavor.
10. Is this recipe suitable for meal prep?
Yes, it’s perfect for meal prep and can be stored in individual portions for easy reheating.
Conclusion
This Healthy Spanish Chicken and Beans recipe is a flavorful and nutritious meal that’s easy to prepare and perfect for any night of the week. With its combination of tender chicken, hearty beans, and aromatic spices, it’s sure to become a family favorite.
Print
Healthy Spanish Chicken and Beans
- Total Time: 1 hour
- Yield: 4 servings
- Diet: Gluten Free
Description
This Healthy Spanish Chicken and Beans recipe offers a flavorful and nutritious meal that’s both easy to prepare and satisfying. Combining tender chicken, hearty beans, and aromatic spices, it’s a perfect choice for a wholesome dinner that packs both protein and fiber.
Ingredients
- 1 teaspoon smoked paprika
- 1 teaspoon harissa paste
- 2 garlic cloves, thinly sliced
- 1 tablespoon fresh lemon juice
- 4 chicken tenderloins (about 250g)
- 1 tablespoon olive oil
- 1 can (400g) diced tomatoes
- 1 can (400g) cannellini beans, drained and rinsed
- 1 cup low-sodium chicken broth
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
1. Marinate the Chicken:
In a bowl, mix together smoked paprika, harissa paste, garlic, and lemon juice.
Add the chicken tenderloins, ensuring they are well-coated.
Marinate for at least 30 minutes in the refrigerator.
2. Cook the Chicken:
Heat olive oil in a large skillet over medium heat.
Add the marinated chicken and cook for 3-4 minutes on each side until browned.
3. Add Vegetables and Beans:
Add the diced tomatoes, cannellini beans, and chicken broth to the skillet.
Stir to combine and bring to a simmer.
4. Simmer:
Reduce heat to low and let the mixture simmer for 15-20 minutes, or until the chicken is cooked through and the sauce has thickened.
5. Season and Serve:
Season with salt and freshly ground black pepper to taste.
Garnish with chopped fresh parsley before serving.
Notes
- Spice Level: Adjust the amount of harissa paste to control the heat.
- Beans: Substitute cannellini beans with chickpeas or kidney beans.
- Vegetables: Add bell peppers or spinach for extra nutrients.
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Category: Dinner, Main Course
- Method: Skillet
- Cuisine: Spanish, Mediterranean
