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 create a wholesome 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 seared to perfection in a zesty Italian dressing. The addition of fresh vegetables like carrots and celery brings a delightful crunch, while the sun-dried tomatoes infuse the dish with a rich, tangy flavor. The aromatic rosemary elevates the dish, creating a fragrant experience that transports you straight to the heart of Italy.

What sets this meal apart is the inclusion of cannellini beans, which not only add a creamy texture but also pack a protein punch, making this dish both filling and nutritious. With a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy a guilt-free indulgence that satisfies your taste buds and nourishes your body.

Whether you're looking for a quick lunch, a hearty main course, or a comforting dinner, this Tuscan Rosemary Chicken and White Beans recipe is sure to impress. Gather your ingredients and get ready to savor a taste of Tuscany in your own kitchen!

Ingredients

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

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 (170F).
  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%