Chicken with White Beans and Tomatoes
This easy recipe, adapted from Real Simple via my friend Mallory's blog, Total Noms, has an excellent balance of protein and carbohydrates, thanks to the use of beans, which are also an excellent source of fibre, iron, magnesium, phosphorus and potassium. This would make a hearty pre-competition or recovery meal when paired with pasta or rice, or serve with a tossed salad for a lighter meal.
The original recipe calls for red pepper flakes, while Mallory opted for paprika. Here, we chose cumin for its smoky flavour that works well with the chicken and beans, but feel free to choose whichever spice you like.
Add a Slow Food twist by purchasing your ingredients from local producers, like Sunworks Farm for tasty organic chicken, and Gull Valley Greenhouses or Hotchkiss Herbs & Produce for tomatoes and herbs.
Ingredients (Serves 4)
- 1 x 796 mL (19 oz) can cannellini (white kidney) beans, drained and rinsed
- 1 pint grape tomatoes
- 5 sprigs fresh thyme
- 4 sprigs fresh oregano, plus leaves for garnish
- 3 cloves garlic, smashed
- ¼ tsp (1 mL) cumin
- 2 tbsp (30 mL) olive oil, divided
- 4 chicken breasts or thighs (bone-in thighs were used in the photo)
Method
- Heat oven to 425°F. In a large baking dish, toss the beans and tomatoes with the thyme and oregano sprigs, garlic, cumin, 1 tablespoon (15 mL) of oil and add salt and pepper to taste.
- Pat the chicken dry and place on top of the bean mixture (skin side up if you have bought the chicken skin-on). Rub with the remaining tablespoon (15 mL) of oil and add salt and pepper to taste.
- Roast until the chicken is golden and cooked through (a thermometer inserted into the thickest part of the chicken reads 74˚C/165˚F), about 35-45 minutes. Garnish with oregano leaves before serving.
Nutrition Information (per serving, when made with boneless, skinless chicken breast)
272 calories, 8 g fat (1 g saturated, 0 g trans), 45 mg cholesterol, 25 g carbohydrate (7 g fibre, 2 g sugar), 24 g protein, 296 mg sodium.
