Rosemary Chicken with White Beans

recipe
The chicken in this recipe is cooked over medium heat so the breadcrumbs will not brown too quickly.

Yield:

4 servings (serving size: 1 chicken breast half and 1/2 cup bean mixture)

Recipe from

Recipe Time

Prep: 9 Minutes
Cook: 15 Minutes

Nutritional 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

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)

Preparation

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

Combine egg white and water in a shallow dish.

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

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.

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.

Spoon bean mixture onto serving plates and top with chicken.

Note:

Oxmoor House Healthy Eating Collection

January 2005
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