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.
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
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.
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.
Remove from heat, then remove and discard rosemary. Add remaining half of lemon zest, lemon juice and olives and stir gently.
Serving Size: 1 chicken breast and 1 cup green bean mixture
Satisfy your taste buds and save time in the kitchen with this sophisticated yet simple sage-infused chicken. Garlic and beans dress up collard greens to complete this nutritious and unique Clean Eating recipe.
One of the best ways to jazz up boneless, skinless chicken breasts is to stuff them. Here, that stuffing is a mixture of tangy goat cheese, peppery arugula and fresh-tasting lemon zest. The mixture seasons the chicken from the inside out and melts beautifully as the chicken cooks, providing a touch of flavorful creaminess with every bite.