Poached Chicken with Tomatoes, Olives, and Green Beans

Gluten Free
Dairy Free
Low Fod Map
Health score
19%
Poached Chicken with Tomatoes, Olives, and Green Beans
45 min.
4
375kcal

Suggestions


Looking for a delicious and healthy meal that’s perfect for any time of day? Look no further than this Poached Chicken with Tomatoes, Olives, and Green Beans! This vibrant dish is not only gluten-free and dairy-free, but it also adheres to a low FODMAP diet, making it an excellent choice for those with dietary restrictions.

Imagine tender, juicy chicken breasts poached to perfection, served atop a bed of crisp-tender haricots verts, and topped with a refreshing mixture of diced tomatoes, brine-cured olives, and fragrant fresh oregano. The combination of flavors is simply irresistible, with the savory notes of olives complementing the sweetness of the tomatoes, creating a delightful medley that will tantalize your taste buds.

Ready in just 45 minutes, this dish is not only quick to prepare but also packed with nutrients, boasting a balanced caloric breakdown that makes it a guilt-free indulgence. Whether you’re planning a cozy family dinner or a light lunch, this recipe is sure to impress. Plus, the best part? You can prepare the components ahead of time, making it a convenient option for busy weeknights.

So, roll up your sleeves and get ready to enjoy a meal that’s as satisfying as it is wholesome. Your taste buds will thank you!

Ingredients

  • 0.1 teaspoon pepper black
  • 0.8 lb haricots verts trimmed thin
  • 0.5 cup kalamata olives green black pitted chopped
  • tablespoon kosher salt 
  • 14 fl. oz. chicken broth low-sodium
  • tablespoons olive oil extra virgin extra-virgin
  • tablespoon oregano fresh
  •  chicken breast halves boneless skinless
  •  thyme sprigs fresh
  • lb tomatoes cut into 1/4-inch dice (3 cups)
  • cups water 

Equipment

  • bowl
  • knife
  • pot
  • slotted spoon
  • tongs
  • cutting board

Directions

  1. Sprinkle chicken all over with 1 tablespoon salt and let stand.
  2. While chicken is standing, bring water, broth, and thyme to a boil in a 4- to 6-quart heavy pot, then add beans and cook, uncovered, until crisp-tender, 3 to 6 minutes.
  3. Transfer beans with a slotted spoon to a bowl and toss with 1 tablespoon oil and salt and pepper to taste.
  4. Add salted chicken to broth and cook at a bare simmer, uncovered, 6 minutes.
  5. Remove pot from heat and let stand, covered, until chicken is cooked through, about 15 minutes .
  6. Transfer chicken with tongs to a cutting board and cool, about 5 minutes.
  7. While chicken is cooling, stir together tomatoes, olives, oregano, pepper, and remaining 1/4 teaspoon salt and 4 tablespoons oil in a bowl.
  8. Holding a knife at a 45-degree angle, cut chicken across the grain into 1-inch-thick slices.
  9. Divide green beans among 4 plates, then arrange sliced chicken over beans and top with tomato olive mixture.
  10. Beans, chicken, and tomato olive mixture can be made 2 hours ahead and chilled separately, covered.

Nutrition Facts

Calories375kcal
Protein30.02%
Fat56.29%
Carbs13.69%

Properties

Glycemic Index
41.5
Glycemic Load
2.87
Inflammation Score
-10
Nutrition Score
24.803043531335%

Flavonoids

Naringenin
0.77mg
Apigenin
0.02mg
Luteolin
0.34mg
Kaempferol
0.48mg
Myricetin
0.26mg
Quercetin
2.98mg

Nutrients percent of daily need

Calories:375.05kcal
18.75%
Fat:24.1g
37.08%
Saturated Fat:3.68g
23%
Carbohydrates:13.19g
4.4%
Net Carbohydrates:8.4g
3.05%
Sugar:6.03g
6.7%
Cholesterol:72.32mg
24.11%
Sodium:2195.75mg
95.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.92g
57.84%
Vitamin B3:14.6mg
73.02%
Vitamin K:64.4µg
61.33%
Vitamin B6:1.09mg
54.33%
Selenium:36.89µg
52.69%
Vitamin C:27.7mg
33.57%
Vitamin A:1665.14IU
33.3%
Phosphorus:330.77mg
33.08%
Vitamin E:4.57mg
30.45%
Potassium:981.04mg
28.03%
Manganese:0.41mg
20.45%
Vitamin B5:1.92mg
19.2%
Fiber:4.8g
19.18%
Magnesium:72.89mg
18.22%
Vitamin B2:0.26mg
15.48%
Copper:0.29mg
14.4%
Iron:2.52mg
14.02%
Folate:53.19µg
13.3%
Vitamin B1:0.19mg
12.66%
Calcium:92.75mg
9.28%
Zinc:1.24mg
8.24%
Vitamin B12:0.33µg
5.49%
Source:Epicurious