Here, tender chicken sits atop a sumptuous, herb-infused simmer of vegetables and white beans that rings with flavors of the French Mediterranean.
Chicken with Provencal White Bean and Vegetable Ragout
Four 5-ounce pieces thin-cut boneless, skinless chicken breast
1/2 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons olive oil
1 small onion, chopped
1 large carrot, scrubbed well and finely diced
1 small zucchini, diced
4 ounces haricots verts, cut into 1-inch pieces
2 cloves garlic, minced
2 teaspoons chopped fresh thyme (1/2 teaspoon dried)
2 tablespoons tomato paste
11/2 cups no-salt-added chicken broth
One 15-ounce can white beans, such as cannellini, drained and rinsed
1/2 cup packed fresh basil, sliced into ribbons
1 tablespoon fresh lemon juice
1. Season the chicken with half of the salt and half of the pepper.
2. Heat 1 tablespoon of oil in a large skillet over medium-high heat. Once the oil shimmers, add half the chicken; cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to a plate and cover to keep warm. Repeat for remaining chicken (no need to add oil).
3. Add the remaining tablespoon of oil to the skillet; reduce the heat to medium, then add the onion and carrot. Cook, stirring frequently to dislodge any browned bits from the chicken still in the pan, until the onion starts to soften, about 3 minutes.
4. Add the zucchini, haricots verts, garlic, thyme and the remaining salt and pepper. Cook, stirring for 1 minute, then stir in the tomato paste, then add the broth and beans. Bring to a boil, then reduce heat to medium and cook, stirring occasionally, until the vegetables are tender and the sauce has thickened, about 5 minutes. Stir in 1/4 cup of the basil and the lemon juice.
5. To serve, spoon the bean-vegetable mixture onto serving plates and top each with a piece of chicken. Garnish with the remaining basil.
Per serving: 360 calories, 39 g protein, 23 g carbohydrates, 12 g fat, 2 g saturated fat, 105 mg cholesterol, 440 mg sodium, 6 g dietary fiber, 5 g sugar