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Rosemary Chicken with White Beans

Prep time 9 mins
Cook time 15 mins
Yield 4 servings (serving size: 1 chicken breast half and 1/2 cup bean mixture)
The chicken in this recipe is cooked over medium heat so the breadcrumbs will not brown too quickly.

Ingredients

  • 3 tablespoons Italian-seasoned breadcrumbs
  • 1 1/2 tablespoons fresh minced rosemary, divided
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 large egg white, lightly beaten
  • 1 teaspoon water
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 2 teaspoons olive oil
  • 3 garlic cloves, minced
  • 1 (16-ounce) can navy beans, rinsed and drained
  • 1 1/2 cups chopped fresh tomato (about 2 medium)

Nutrition Information

  • calories 270
  • fat 4.4 g
  • satfat 0.9 g
  • protein 34.9 g
  • carbohydrate 21.9 g
  • cholesterol 69 mg
  • iron 2.8 mg
  • sodium 698 mg
  • caloriesfromfat 15 %
  • fiber 4.9 g
  • calcium 70 mg

How to Make It

  1. Combine breadcrumbs, 1 1/2 teaspoons rosemary, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a shallow dish.

  2. Combine egg white and water in a shallow dish.

  3. Place each chicken breast in egg white mixture, allowing excess to drip back into dish. Dredge chicken in breadcrumb mixture.

  4. Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 to 7 minutes on each side or until chicken is done. Transfer chicken to a plate. Set aside and keep warm.

  5. Add garlic to pan; cook, stirring constantly, 30 seconds. Stir in beans, tomato, 1 tablespoon rosemary, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cook over medium heat 2 minutes or until thoroughly heated.

  6. Spoon bean mixture onto serving plates and top with chicken.

Oxmoor House Healthy Eating Collection