Tuscan Rosemary Chicken and White Beans

Gluten Free
Dairy Free
Health score
46%
Tuscan Rosemary Chicken and White Beans
30 min.
4
393kcal

Suggestions


Indulge in the vibrant flavors of Tuscany with this delightful Tuscan Rosemary Chicken and White Beans recipe. Perfectly suited for those seeking a gluten-free and dairy-free meal, this dish is not only healthy but also incredibly satisfying. In just 30 minutes, you can whip up a delicious dinner that serves four, making it an ideal choice for family gatherings or a cozy weeknight meal.

The star of this recipe is the tender, boneless skinless chicken breasts, which are marinated in zesty Italian dressing and infused with the aromatic essence of crushed rosemary. As the chicken cooks, it releases its juices, creating a savory base that melds beautifully with the fresh vegetables. The addition of sliced carrots and celery adds a delightful crunch, while sun-dried tomatoes bring a burst of rich flavor that transports your taste buds straight to the Italian countryside.

But the real magic happens when you stir in the cannellini beans, which not only enhance the dish's heartiness but also provide a wonderful source of protein. This Tuscan-inspired meal is perfect for lunch or dinner, offering a balanced caloric profile that keeps you energized throughout the day. Whether you're a seasoned cook or a kitchen novice, this recipe is sure to impress and satisfy. Get ready to savor the taste of Italy right at your dining table!

Ingredients

  • 0.3 cup salad dressing italian
  • 1.3 lb chicken breast boneless skinless
  • 0.3 cup water 
  • cup carrots sliced
  • cup celery stalks sliced
  • 0.3 cup sun-dried tomatoes drained coarsely chopped in oil
  • teaspoon rosemary dried crushed
  • 19 oz cannellini beans rinsed drained canned

Equipment

  • frying pan

Directions

  1. In 12-inch skillet, heat dressing over medium-high heat. Cook chicken in dressing 2 to 3 minutes on each side or until lightly browned.
  2. Reduce heat to medium-low.
  3. Add water, carrots, celery, tomatoes and rosemary to skillet. Cover; simmer about 10 minutes or until carrots are crisp-tender and juice of chicken is clear when center of thickest part is cut (170°F).
  4. Stir in beans. Cover; cook 5 to 6 minutes or until beans are thoroughly heated.

Nutrition Facts

Calories393kcal
Protein41.6%
Fat21.32%
Carbs37.08%

Properties

Glycemic Index
44.96
Glycemic Load
7.98
Inflammation Score
-10
Nutrition Score
31.327825833922%

Flavonoids

Apigenin
0.72mg
Luteolin
0.3mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:393.49kcal
19.67%
Fat:9.29g
14.29%
Saturated Fat:1.64g
10.23%
Carbohydrates:36.35g
12.12%
Net Carbohydrates:28.18g
10.25%
Sugar:4.36g
4.85%
Cholesterol:90.72mg
30.24%
Sodium:426.94mg
18.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.77g
81.54%
Vitamin A:5598.06IU
111.96%
Vitamin B3:15.61mg
78.04%
Selenium:48.25µg
68.92%
Vitamin B6:1.26mg
63.02%
Phosphorus:449.98mg
45%
Manganese:0.83mg
41.26%
Potassium:1428.16mg
40.8%
Fiber:8.17g
32.69%
Magnesium:118.9mg
29.72%
Folate:110.03µg
27.51%
Iron:4.94mg
27.44%
Vitamin K:26.78µg
25.5%
Vitamin B5:2.45mg
24.51%
Copper:0.41mg
20.63%
Vitamin B1:0.26mg
17.58%
Zinc:2.51mg
16.73%
Vitamin B2:0.25mg
14.76%
Vitamin C:11.46mg
13.9%
Vitamin E:2.04mg
13.61%
Calcium:132.59mg
13.26%
Vitamin B12:0.28µg
4.72%