Tuscan Chicken and White Bean Skillet

Name: Tuscan Chicken and White Bean Skillet
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 1 tablespoon olive oil; 1 pound chicken breast (boneless, skinless, cut into 1-inch pieces); 0.5 teaspoon kosher salt; 0.25 teaspoon black pepper (freshly ground); 1 red onion (small, thinly sliced); 3 clove garlic (minced); 0.5 cup sun-dried tomatoes (oil-packed, drained and roughly chopped); 1 teaspoon dried oregano; 0.25 teaspoon red pepper flakes; 1 can cannellini beans (15 ounce, rinsed and drained); 5 ounce kale (tough stems removed and chopped); 0.5 cup vegetable broth; 4 slice whole wheat bread

Succulent chicken and tender cannellini beans simmered with sun-dried tomatoes, kale, and Italian herbs for a flavorful, high-fiber, and high-protein one-pan meal.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 4
Cuisine: Italian
Difficulty: Easy
Cost: $2.88/serving

Dietary

Dairy-Free
Nut-Free
Soy-Free
Egg-Free
High-Fiber
High-Protein
Low-Fat
Low-Sugar
Low-Saturated-Fat
Low-Calorie

Ingredients

1 tablespoon olive oil
1 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
0.5 teaspoon kosher salt
0.25 teaspoon black pepper (freshly ground)
1 red onion (small, thinly sliced)
3 clove garlic (minced)
0.5 cup sun-dried tomatoes (oil-packed, drained and roughly chopped)
1 teaspoon dried oregano
0.25 teaspoon red pepper flakes
1 can cannellini beans (15 ounce, rinsed and drained)
5 ounce kale (tough stems removed and chopped)
0.5 cup vegetable broth
4 slice whole wheat bread

Instructions

Heat the olive oil in a large skillet over medium-high heat. Season the chicken breast pieces with kosher salt and black pepper. Add chicken to the hot skillet and cook for 3-4 minutes per side, until browned and cooked through. Remove chicken from the skillet and set aside.
Add the sliced red onion to the same skillet and sauté for 3-4 minutes until softened. Stir in the minced garlic, chopped sun-dried tomatoes, dried oregano, and red pepper flakes (if using) and cook for 1 minute until fragrant.
Add the rinsed and drained cannellini beans and chopped kale to the skillet. Pour in the vegetable broth. Bring to a simmer and cook for 2-3 minutes, stirring, until the kale has wilted.
Return the cooked chicken to the skillet, stirring to combine and heat through. Serve immediately with whole wheat crusty bread for dipping.

Notes

This one-pan meal is excellent for a busy weeknight and provides a complete, satisfying dinner. Leftovers can be stored in an airtight container for up to 3 days and reheated gently.

Nutrition (per serving)

Calories: 401
Protein: 37.3 g
Carbohydrates: 40.7 g
Fat: 11.2 g
Fiber: 11.8 g
Sodium: 822 mg
Saturated Fat: 1 g
Sugar: 7.1 g
Cholesterol: 80 mg