These chicken-and-bean recipes are pure comfort food

The secret to tender, flavorful braised chicken? Leave it on the bone and cook it slowly on a low temperature, so that the sauce just barely bubbles.

Paprika Chicken & Chickpeas

Paprika ChickenTime: 45 minutes

3 Tbs. extra-virgin olive oil
6 bone-in chicken thighs, skin and fat removed
1 large onion, finely chopped
1 red bell pepper, finely chopped
¼ cup tomato paste
3 cloves garlic, minced
1 Tbs. paprika
1 15 oz. can no-salt-added diced tomatoes
1 15 oz. can no-salt-added chickpeas, undrained
Freshly ground black pepper, to taste
¾ tsp. kosher salt

1. In a large heavy pot, heat the oil until shimmering hot over medium heat. Sauté the chicken until browned, 3-4 minutes per side. Remove to a plate.

2. Sauté the onion and pepper until they start to brown, 4-5 minutes.

3. Stir in the tomato paste and cook, stirring often, until it starts to darken, 2-3 minutes.

4. Stir in the garlic and paprika and cook, stirring constantly, for 1 minute.

5. Stir in the tomatoes and chickpeas with their liquid. Return the chicken and any juices to the pot. Reduce the heat to low, cover, and gently simmer until the chicken is tender and cooked through, 15-20 minutes.

6. Season with pepper and up to ¾ tsp. of salt.

Serves 6 and freezes well

Per serving (1 thigh with sauce):

  • Calories: 280
  • Total fat: 13 g
  • Sat fat: 2.5 g
  • Carbs: 22 g
  • Fiber: 6 g
  • Protein: 19 g
  • Sodium: 340 mg

 

Lemon Garlic Chicken & White Beans

Lemon ChickenTime: 35 minutes

3 Tbs. extra-virgin olive oil
6 bone-in chicken thighs, skin and fat removed
8 cloves garlic, sliced
½ tsp. dried oregano
3 Tbs. lemon juice, more to taste
2 15 oz. cans no-salt-added cannellini or other white beans, undrained
2 Tbs. chopped parsley
Freshly ground black pepper, to taste
¾ tsp. kosher salt

1. In a large heavy pot, heat the oil until shimmering hot over medium heat. Sauté the chicken until browned, 3-4 minutes per side. Remove to a plate.

2. Reduce the heat to low. Add the garlic and sauté until it starts to color, about 1 minute.

3. Stir in the oregano and cook, stirring constantly, for 30 seconds.

4. Stir in the lemon juice and beans with their liquid.

5. Return the chicken and any juices to the pot. Cover and gently simmer until the chicken is tender and cooked through,15-20 minutes.

6. Stir in the parsley. Season with pepper and up to ¾ tsp. of salt.

Serves 6 and freezes well

Per serving (1 thigh with sauce):

  • Calories: 280
  • Total fat: 13 g
  • Sat fat: 2.5 g
  • Carbs: 21 g
  • Fiber: 6 g
  • Protein: 21 g
  • Sodium: 330 mg

 

Enjoy these recipes? Nutrition Action’s new Veggie Nice gives you more than a month’s worth of meatless main dishes. Try the Yellow Split Pea & Spinach Stew. Or the Pepper, Onion, & Sweet Potato Frittata. All are from the kitchen of Kate Sherwood, our Healthy Cook. That means they’re good for you… and their flavor will knock your socks off.

 

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