BRAISED CHICKEN & BEANS
A healthy, low-fat dish that can be doubled or halved with ease. We think this will be a firm favourite in no time
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 40m
Number Of Ingredients 8
Steps:
- Heat the oil in a wide pan with a lid, add the chicken, then quickly cook to brown it all over.
- Tip in the onion, garlic and thyme, then fry for a further 2 mins. Pour in the wine, 150ml water and a little salt and pepper. Bring to the boil, then simmer for 20 mins, covering halfway through the cooking time, until the chicken is tender.
- Stir the beans into the pan and briefly warm through. Roughly chop the parsley, then scatter over to serve.
Nutrition Facts : Calories 457 calories, Fat 12 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 11 grams sugar, Fiber 6 grams fiber, Protein 48 grams protein, Sodium 1.11 milligram of sodium
BRAISED BEANS
Provided by Food Network Kitchen
Categories side-dish
Time 2h
Yield 6 servings
Number Of Ingredients 8
Steps:
- Soak the beans in water overnight. Drain, then transfer to a Dutch oven. Add 10 cups water, 2 sage leaves, the smashed garlic and 1 tablespoon salt. Bring to a boil over high heat, then reduce the heat to medium low; cook until the beans are tender, about 1 hour. Drain, reserving the liquid. Discard the garlic and sage.
- Meanwhile, preheat a grill to high or preheat the oven to 475 degrees F.
- Return the beans to the Dutch oven. Add the sliced garlic, olive oil, the remaining 4 sage leaves, the tomato, 1 1/2 cups of the reserved cooking liquid, 1/2 teaspoon salt and 1/4 teaspoon pepper. Place the pot, uncovered, on the grill or in the oven; cook until creamy, 15 to 20 minutes. Add the parsley and more cooking liquid, if necessary. Season with salt and pepper and drizzle with olive oil.
BACON BRAISED STRING BEANS
Steps:
- Coat a large straight sided skillet lightly with olive oil. Add the bacon, garlic and red pepper flakes and bring to a medium heat. Cook until the bacon has gotten brown and crispy and has let off most of the fat. When the garlic becomes golden brown and very aromatic, remove and discard. They have fulfilled their garlic destiny.
- Add the mushrooms to the bacon pan, season with salt, to taste, and cook until they become soft, about 2 to 3 minutes. Add the beans and the chicken stock, season with salt, to taste, cover and cook over medium-low heat for 40 to 45 minutes. If the liquid reduces too much during the cooking time, add water to make up the difference. Remove the lid and cook until almost all of the liquid is reduced. When done the beans should be very tender, almost falling apart and VERY flavorful. Transfer to a serving bowl and serve.
- What a bean!
BRAISED CHICKEN & BEANS
Make and share this Braised Chicken & Beans recipe from Food.com.
Provided by English_Rose
Categories Chicken Thigh & Leg
Time 40m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- Heat the oil in a wide pan with a lid, add the chicken, then quickly cook to brown it all over.
- Tip in the onion, garlic, mushrooms, bacon and thyme, then fry for a further 2 minutes
- Pour in the wine, broth and a little salt and pepper. Bring to the boil, then simmer uncovered for 30 minutes until the chicken is tender.
- Stir the beans into the pan and briefly warm through.
- Roughly chop the parsley, then scatter over to serve.
Nutrition Facts : Calories 1029.5, Fat 14.4, SaturatedFat 2.7, Cholesterol 114.5, Sodium 373.7, Carbohydrate 130.7, Fiber 51.3, Sugar 8.3, Protein 76.7
SICILIAN GREEN BEANS (LOW FAT)
Make and share this Sicilian Green Beans (Low Fat) recipe from Food.com.
Provided by Miss Diggy
Categories Beans
Time 15m
Yield 6 serving(s)
Number Of Ingredients 7
Steps:
- Cover and microwave frozen green beans and 1/4 cup water in a quart microwave safe container for 11 minutes on high, stirring half way through.
- In another bowl combine mustard, vinegar, garlic, oregano, and pepper.
- When beans are done, drain liquid and then pour mustard mixture over beans, tossing to coat.
BRAISED CHICKEN WITH ROMANO BEANS
This is a simple Italian dish using Romano beans, but any sturdy green bean will do. The weight of beans is approximate. After trimmed and cutting into 1 1/2 inch pieces they should be about 2 cups of beans. I use more usually, but that is the fun with peasant dishes, there is a lot of room to play.
Provided by Jennifer Michele
Categories One Dish Meal
Time 45m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat olive oil in a pan that has a cover. Trim the chicken thighs of extra fat, cut in half if possible, and season with salt and pepper.
- Lightly dust the chicken with flour and fry over medium high heat until well browned, but not too much. Any burning is very apparent in the dish, so keep it brown, not black. Turn and finish browning.
- Deglaze pan with the wine until most of the liquid is gone.
- Trim Romano beans and cut on the diagonal into 1 1/2 inch pieces. Toss into pan and stir to get the cooking going. After a couple of minutes, toss in the peeled and crushed garlic. Stir another 2 minutes being careful not to burn the garlic.
- Add the tomatoes and juices to the pan along with the rosemary, garlic, and additional salt and pepper as desired.
- Bring to a simmer and reduce heat. Cover the pan, but leave the lid slightly ajar. Allow to cook on low heat (keep a simmer going) for 20 minutes.
- Add the olives and cook an additional five minutes.
- Serve over pasta. A thick pasta is best, penne or even fettuccine.
Nutrition Facts : Calories 317.4, Fat 19.3, SaturatedFat 4.7, Cholesterol 79, Sodium 307.3, Carbohydrate 14.1, Fiber 2.8, Sugar 2.9, Protein 18.7
CRISPY BRAISED CHICKEN THIGHS WITH CANNELLINI BEANS AND GREENS
Steps:
- Heat the oil in a Dutch oven or pot (at least 4 inches high and large enough to hold the chicken thighs in a single layer; see Cook's Note) over medium-high heat.
- Thoroughly pat dry the chicken thighs and sprinkle both sides with salt and pepper, seasoning the skins generously. Place the chicken thighs skin-side down in the pot and cook, undisturbed, until the skins are dark golden, about 8 minutes. They will sizzle a lot but don't worry and do not move the chicken thighs. If the pot starts to smoke or smells like the chicken is burning, reduce the heat a little (see Cook's Note).
- Flip chicken thighs and cook the other side until browned, about 5 minutes. Transfer the chicken to a wire rack set in a rimmed baking sheet.
- Reduce the heat to medium and add the onions to pot. Cook, stirring, until translucent, 5 to 7 minutes. Add the garlic and herbs and cook, stirring, until the onions and garlic are lightly browned. Add the wine, scraping up the browned bits from the bottom of the pot (the wine will help loosen the bits).
- IF USING CANNED BEANS: Return the chicken thighs, skin-side up, to the pot, nestling them between the onions. Add enough chicken stock to cover the onions and garlic and about 3/4 up the chicken thighs, letting the chicken skin sit above the stock. Increase the heat to bring to a boil, then reduce the heat and simmer the chicken for 25 minutes.
- Remove 2 to 3 chicken thighs from the pot. Add the beans and stir into the stock. Reposition the chicken thighs in the pot on top of the beans so the chicken skin remains exposed. Return the 2 to 3 chicken thighs to the pot, skin-side up. Add more stock to cover the beans, if necessary. Bring to a boil, reduce to a simmer and cook for 10 minutes. Carefully stir the greens into the beans, around the chicken, then simmer until the greens are tender, 8 to 10 more minutes.
- IF USING DRIED BEANS: Add the soaked dried beans to the onions and garlic in the pot. Add enough chicken stock to cover the beans by about 2 inches. Increase the heat, bring to a boil, then reduce the heat and simmer for 45 minutes.
- Return the chicken thighs, skin-side up, to the pot, nestling them in the beans slightly so that the skin isn't submerged. Simmer, uncovered, until the beans are tender, adding more stock if the beans start to get too dry, for another 35 minutes. Taste the beans and add salt and/or pepper, to taste. Carefully stir the greens into the beans, around the chicken, then simmer until the greens are tender, about 10 minutes.
- Ladle the beans and greens into shallow bowls then top with the chicken thighs. Add a drizzle of olive oil (for the omega-3 balance!), squeeze of lemon and chopped fresh parsley.
BRAISED CHICKEN WITH GREEN BEANS, TOMATOES AND BALSAMIC VINEGAR
This is a favorite fall/winter recipe in my house. I modified it from a Cook's Illustrated recipe because no one (but me) likes Swiss Chard in my family. When browning the chicken, avoid overcrowding the pot--brown the thighs in two batches if all eight do not fit comfortably. Polenta, wide noodles or mashed potatoes go really well with this dish. Also, it has less calories than the Nutrition Facts calculate because you remove the skin after browning.
Provided by AustinMama
Categories Chicken Thigh & Leg
Time 1h10m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Adjust oven rack to lower-middle position; heat oven to 350 degrees. Season chicken thighs with salt and pepper. Heat oil in nonreactive Dutch oven over medium-high heat until shimmering but not smoking; add chicken thighs skin-side down and cook without moving them until skin is crisped and well browned, 10 to 12 minutes. Using tongs, turn chicken pieces and brown on second side, about 5 minutes longer; transfer thighs to large plate.
- Pour off all but 1 teaspoon fat from pot. Add onion and tomato paste and cook over medium heat, stirring occasionally and scraping bottom of pot with wooden spoon, until tomato paste begins to darken, about 4 minutes (if bottom of pot becomes very dark and sticky, stir in 1 to 2 tablespoons water, juice from tomatoes or some of chicken broth).
- Add garlic and anchovy and cook, stirring constantly, until fragrant, about 1 minute.
- Stir in tomatoes, chicken broth, and wine, scraping up browned bits with wooden spoon.
- Add red pepper flakes, thyme, and bay.
- Remove and discard skin from chicken thighs, then submerge chicken bone-side up in liquid, adding any chicken juices accumulated on plate.
- Increase heat to high, bring to simmer, cover, then place pot in oven.
- After 30 minutes add green beans. Cook chicken for another 10 minutes or until done (when it offers no resistance when poked with tip of paring knife but meat still clings to bone).
- While chicken cooks, simmer balsamic vinegar in 8-inch nonreactive skillet over medium-high heat until thick, syrupy, and reduced to 1/4 cup, 3 to 5 minutes (begin measuring volume when vinegar begins to cling to sides of saucepan). Set aside.
- Using slotted spoon, transfer chicken to plate and tent with foil (I don't always tent it, too lazy); discard bay leaf.
- Bring liquid in Dutch oven to simmer over medium-high heat and cook until the beans are of the tenderness you like.
- Stir about 1/3 cup sauce into balsamic reduction to loosen, then stir mixture into sauce; adjust seasoning with salt and pepper.
- Return chicken and accumulated juices to sauce, cook long enough to warm chicken, turning once or twice. Serve immediately.
Nutrition Facts : Calories 528.4, Fat 33.2, SaturatedFat 9, Cholesterol 158.8, Sodium 476, Carbohydrate 18, Fiber 4.3, Sugar 7, Protein 37.7
LOW-FAT CHICKEN WITH CARAMELIZED ONIONS
Make and share this Low-Fat Chicken With Caramelized Onions recipe from Food.com.
Provided by Dancer
Categories Chicken Breast
Time 40m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Coat large skillet with cooking spray and place over medium heat until hot. Add onion.
- Cover and cook 10 minutes until deep golden stirring often.
- combine salt, thyme, red pepper and black pepper.
- Sprinkle half the mixture over onions.
- Add 1/4 cup chicken broth and cook 10 minutes, stirring frequently.
- Add 6 tablespoon broth and cook until liquid evaporates.
- Repeat procedure with remaining broth.
- Add vinegar and cook an additional 2 minutes or until most of the liquid evaporates.
- Remove from pan and keep warm.
- Rub chicken with remaining spice mixture. Coat skillet with cooking spray and heat. Add chicken and cook for 2 minutes on each side. Serve with onions.
Nutrition Facts : Calories 168.6, Fat 3.3, SaturatedFat 0.8, Cholesterol 72.6, Sodium 614.2, Carbohydrate 6.6, Fiber 0.7, Sugar 4.2, Protein 25.8
CURRIED CHICKPEAS AND BLACK BEANS-LOW FAT
This is a quick and simple vegetarian curry with lots of flavor, tons of protein, and not alot of fat. I recommend using a real flavorful, mild curry powder, or one that you've mixed yourself. My "Simple, Sweet and Mild Curry Blend" works well with this dish. However,if you do like heat, feel free to add some cayenne or crushed red pepper to suit your taste.
Provided by Kozmic Blues
Categories Curries
Time 15m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Heat oil in a large, non-stick skillet over medium heat.
- Add onion and ginger and saute about 3 minutes, or until tender.
- Add curry powder and stir to coat onions evenly.
- Add tomatoes with their juices and cook 1-2 minutes or until mixture seems slightly thickened, stirring well.
- Add black beans, chickpeas and salt to taste.
- Stir to coat beans evenly.
- Cover, reduce heat and simmer for about 5 minutes or until chickpeas are heated through.
- Turn off heat, and stir in fresh cilantro (or parsley), and lemon juice.
- Serve warm.
- This dish goes nicely over some jasmine or basmati rice.
BRAISED CHICKEN & BEANS (HEALTHY AND LOW FAT)
Yet another discovery in my quest to collect healthy recipes. I found this one in the March 2008 copy of the BBC Good Food Magazine. It is nice to see a chicken and beans recipe that isn't tomato based and uses more than just a chicken breast. There is no reason a chicken thigh can't be super tasty and healthy. The recipe states that the dish can be frozen.
Provided by Sarah_Jayne
Categories Stew
Time 40m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- Heat the oil in a wide pan with a lid.
- Add the chicken and quickly cook to brown it all over.
- Tip in the onion, garlic and thyme and fry for a further 2 minutes.
- Pour in the wine, water and the salt and pepper.
- Bring to the boil, then simmer for 20 minutes, cover halfway through the cooking time, until the chicken is tender.
- Stir the beans into the pan and briefly warm through.
- Roughly chop the parsley, then scatter over to serve.
Nutrition Facts : Calories 1299.6, Fat 14.1, SaturatedFat 2.6, Cholesterol 114.5, Sodium 275.7, Carbohydrate 146, Fiber 54.7, Sugar 11.1, Protein 78.8
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