Chicken with White Beans and Tomatoes
Basmati Rice
Ingredients
- 1½ lb boneless, skinless chicken breasts, halved crosswise
- ½ tsp salt
- ½ tsp pepper
- 2 Tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 (15.5-oz) cans great Northern beans, drained and rinsed
- 2 (14.5-oz) cans diced tomatoes with basil, garlic, and oregano
- 2 tsp Italian seasoning
- 2 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 lightly with salt and pepper.
- Cook chicken in hot oil in a large, deep 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. Serve over rice.
Side Dish Ingredients
- 2 (8.8-oz) pouches microwavable basmati rice
Side Dish Instructions
- Microwave rice according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
313
|
138
|
451
|
| Fat (g) | 8 | 2 | 10 |
| Sat. Fat (g) | 1 | 0 | 1 |
| Protein (g) | 31 | 4 | 35 |
| Carb (g) | 28 | 28 | 56 |
| Fiber (g) | 9 | 1 | 10 |
| Sodium (mg) | 800 | 10 | 810 |
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
