Rosemary Chicken with White Beans

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 Oxmoor House

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 270
  • Fat: 4.4g
  • Saturated fat: 0.9g
  • Protein: 34.9g
  • Carbohydrate: 21.9g
  • Cholesterol: 69mg
  • Iron: 2.8mg
  • Sodium: 698mg
  • Calories from fat: 15%
  • Fiber: 4.9g
  • Calcium: 70mg

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

  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.
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