Tuscan Chicken & Cannellini Bean Bake

Name: Tuscan Chicken & Cannellini Bean Bake
Prep time: 25 min
Cook time: 45 min
Total time: 1 h 10 min
Yield: 6 servings
Cuisine: Italian
Ingredients: 2 tablespoon olive oil (divided); 1.5 pound chicken breast (boneless, skinless, cut into 1-inch pieces); 1 yellow onion (large, diced); 2 clove garlic (minced); 1 red bell pepper (diced); 1 can diced tomatoes (14.5 ounce, undrained); 1 can cannellini beans (15 ounce, rinsed and drained); 1 cup vegetable broth; 1 teaspoon dried oregano; 0.5 teaspoon black pepper; 0.5 cup whole wheat breadcrumbs; 0.25 cup Parmesan cheese (grated); 5 ounce fresh spinach (roughly chopped); 0.5 teaspoon salt

Tender chicken breast, cannellini beans, and vibrant vegetables are baked in a rich tomato sauce, topped with a golden whole wheat crumb, offering a satisfying and robust meal.

Prep: 25 min
Cook: 45 min
Total: 1 hr 10 min
Servings: 6
Cuisine: Italian
Difficulty: Medium
Cost: $2.52/serving

Dietary

Nut-Free
Egg-Free
High-Protein
High-Fiber
Halal
Low-Fat
Low-Carb
Low-Sugar
Low-Saturated-Fat
Low-Calorie

Ingredients

2 tablespoon olive oil (divided)
1.5 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
1 yellow onion (large, diced)
2 clove garlic (minced)
1 red bell pepper (diced)
1 can diced tomatoes (14.5 ounce, undrained)
1 can cannellini beans (15 ounce, rinsed and drained)
1 cup vegetable broth
1 teaspoon dried oregano
0.5 teaspoon black pepper
0.5 cup whole wheat breadcrumbs
0.25 cup Parmesan cheese (grated)
5 ounce fresh spinach (roughly chopped)
0.5 teaspoon salt

Instructions

Preheat oven to 375°F (190°C).
Heat 1 tablespoon of olive oil in a large oven-safe skillet or Dutch oven over medium-high heat. Add chicken pieces and cook until lightly browned on all sides, about 5-7 minutes. Remove chicken and set aside.
Add the remaining 1 tablespoon of olive oil to the skillet. Add yellow onion and red bell pepper and sauté for 5 minutes until softened. Stir in minced garlic, dried oregano, salt, and black pepper, and cook for 1 minute until fragrant.
Stir in diced tomatoes (undrained), cannellini beans, vegetable broth, and fresh spinach. Bring to a simmer.
Return the chicken to the skillet. In a small bowl, combine whole wheat breadcrumbs and grated Parmesan cheese.
Sprinkle the breadcrumb mixture evenly over the chicken and vegetable mixture in the skillet.
Bake for 25-30 minutes, or until the topping is golden brown and the chicken is cooked through (internal temperature 165°F / 74°C). Let rest for 5 minutes before serving.

Notes

This bake makes excellent leftovers, which can be reheated in the microwave or oven. Adjust seasonings to your liking.

Nutrition (per serving)

Calories: 320
Protein: 34.7 g
Carbohydrates: 22.3 g
Fat: 9.2 g
Fiber: 8.6 g
Sodium: 815 mg
Saturated Fat: 2.2 g
Sugar: 5.2 g
Cholesterol: 85 mg