Braised Chicken & Vegetables Recipe - Clean Eating Magazine

Braised Chicken Breasts & Green Beans with Tomatoes & Lemon

This dish combines tender chicken breasts with a zest of lemon and juicy tomatoes. The green beans provide a crunchy side to this flavorful meal.
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Braised Chicken Breasts & Green Beans with Tomatoes & Lemon image
  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 4 tsp olive oil, divided
  • 1 white onion, chopped
  • 3 cloves garlic, chopped
  • 1/2 tsp dried oregano
  • 1/4 tsp red pepper flakes, or to taste
  • 26 oz boxed or jarred unsalted chopped tomatoes
  • 1 cup low-sodium chicken broth
  • 1/4 tsp sea salt, divided
  • 1/2 tsp fresh ground black pepper, divided
  • 1 large rosemary sprig
  • 1 lb fresh green beans, trimmed
  • Zest of 1 lemon plus juice of 1/2 lemon, divided
  • 1/3 cup white whole-wheat flour (TRY: King Arthur Unbleached White Whole Wheat Flour)
  • 4 6-oz boneless, skinless chicken breasts
  • 8 Kalamata olives, pitted and chopped

Preparation

  1. In a Dutch oven or large pot on medium-high, heat 2 tsp oil. Add onion and cook, stirring occasionally, until translucent and lightly browned, about 6 minutes. Add garlic, oregano and pepper flakes; cook for 1 minute, stirring constantly. Add tomatoes, broth, 1/8 tsp salt and 1/4 tsp black pepper; cover and bring to a simmer. Add rosemary, beans and half of lemon zest; cover and simmer on medium-low to medium heat until beans are crisp-tender, 20 to 25 minutes, stirring 2 to 3 times.
  2. Meanwhile, in a wide, shallow bowl, combine flour and remaining 1/8 tsp salt and 1/4 tsp black pepper. In a large skillet on medium-high, heat remaining 2 tsp oil. Dip chicken into flour, coating both sides. Shake off excess and add to skillet. Cook until bottoms are deep golden brown, 4 to 5 minutes, then turn and cook until opposite sides are browned, 3 to 4 minutes more. Transfer chicken to pot with green beans. Cover and simmer for about 10 minutes, until chicken is no longer pink in thickest part and green beans are tender, turning chicken halfway.
  3. Remove from heat, then remove and discard rosemary. Add remaining half of lemon zest, lemon juice and olives and stir gently.

Nutrition Information

  • Serving Size: 1 chicken breast and 1 cup green bean mixture
  • Calories: 375
  • Carbohydrate Content: 24 g
  • Cholesterol Content: 109 mg
  • Fat Content: 12 g
  • Fiber Content: 9 g
  • Protein Content: 43 g
  • Saturated Fat Content: 2 g
  • Sodium Content: 480 mg
  • Sugar Content: 11 g
  • Polyunsaturated Fat Content: 2 g