Chicken with White Beans and Tomatoes
Brown Rice
Ingredients
- ¾ lb boneless, skinless chicken breasts, halved crosswise
- ¼ tsp salt
- ¼ tsp pepper
- 1 Tbsp olive oil
- ½ cup chopped onion
- 2 cloves garlic, minced
- 1 (15.5-oz) can great Northern beans, drained and rinsed
- 1 (14.5-oz) can diced tomatoes with basil, garlic, and oregano
- 1 tsp Italian seasoning
- 1 Tbsp fresh lemon juice
Instructions
- Pound chicken to an even thickness in a zip-top plastic bag using the heel of your hand or a meat mallet. Season chicken with salt and pepper.
- Cook chicken in hot oil in a large nonstick skillet over medium-high heat 3 to 4 minutes per side or until browned. Remove from skillet.
- Add onion and garlic to skillet; cook 5 minutes. Stir in beans, tomatoes, and Italian seasoning.
- Return chicken to skillet, and cook 5 to 6 minutes or until chicken is done. Stir in lemon juice. Divide into 3 portions. Serve 2 portions. Refrigerate 1 portion up to 3 days.
Side Dish Ingredients
- ¾ cup instant long-grain brown rice
- ½ tsp salt
Side Dish Instructions
- Cook rice according to package directions; stir in salt and pepper to taste. Divide into 3 portions. Serve 2 portions. Refrigerate 1 portion up to 3 days.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
312
|
170
|
482
|
| Fat (g) | 8 | 1.5 | 9.5 |
| Sat. Fat (g) | 1 | 0 | 1 |
| Protein (g) | 31 | 4 | 35 |
| Carb (g) | 28 | 36 | 64 |
| Fiber (g) | 9 | 2 | 11 |
| Sodium (mg) | 800 | 290 | 1090 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
