Braised chicken & beans
A healthy, low-fat dish that can be doubled or halved with ease. We think this will be a firm favourite in no time
Difficulty and servings
Serves 2
Easily doubled
Preparation and cooking times
Prep 10 mins
Cook 30 mins
- Heat the oil in a wide pan with a lid, add the chicken, then quickly cook to brown it all over.
- Tip in the onion, garlic and thyme, then fry for a further 2 mins. Pour in the wine, 150ml water and a little salt and pepper. Bring to the boil, then simmer for 20 mins, covering halfway through the cooking time, until the chicken is tender.
- Stir the beans into the pan and briefly warm through. Roughly chop the parsley, then scatter over to serve.
Healthy benefits
Chicken thighs supply twice the levels of iron and zinc of breast meat and are rich in tryptophan, which helps to lift your mood and promotes restful sleep. Flageolet beans are packed with B vitamins.
Per serving
457 kcalories, protein 48g, carbohydrate 30g, fat 12 g, saturated fat 3g, fibre 6g, sugar 11g, salt 1.11 g
Recipe from Good Food magazine, March 2008.
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http://www.bbcgoodfood.com/recipes/5733/
Difficulty and servings
Serves 2
Easily doubled
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Hearty, healthy one-pot
Ingredients
- 1 tbsp olive oil
- 4 skinless boneless chicken thighs
- 1 onion , chopped
- 1 garlic clove , chopped
- 1 tsp dried thyme
- 300ml white wine
- 400g can flageolet beans , rinsed and drained
- handful parsley leaves
Per serving
457 kcalories, protein 48g, carbohydrate 30g, fat 12 g, saturated fat 3g, fibre 6g, sugar 11g, salt 1.11 g
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16 March 2008
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