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 yet healthy meal that tantalizes your taste buds while keeping dietary restrictions in mind? Look no further than our Poached Chicken with Tomatoes, Olives, and Green Beans! This delightful dish is not only gluten-free and dairy-free, but also adheres to a low FODMAP diet, making it perfect for those who need lighter, easily digestible meals without sacrificing flavor.

In just 45 minutes, you can create a vibrant and nutritious feast for the whole family. The succulent poached chicken is infused with aromatic thyme and savory broth, ensuring it remains both tender and juicy. Paired with the crisp texture of haricots verts and a refreshing tomato-olive topping, this dish brings together a medley of flavors that dance on the palate.

The heartiness of the olives complements the juicy tomatoes while the green beans add a fresh crunch, rounding out this dish beautifully. Each serving is a balanced combination of protein, healthy fats, and veggies—all wrapped up in a cheerful array of colors. Perfect for lunch, dinner, or even a special occasion, this meal is sure to impress without overwhelming your senses. Dive into the culinary experience and savor a plate that celebrates wholesome ingredients and delightful flavors!

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