Description
This Healthy Spanish Chicken and Beans recipe is a flavorful, nutritious one-pan meal combining tender chicken thighs with vibrant bell peppers, white beans, and aromatic spices. Perfect for a quick weeknight dinner, it offers a balanced mix of protein, fiber, and wholesome ingredients inspired by Mediterranean cuisine.
Ingredients
Scale
Meat and Protein
- 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
- 1 (15 oz) can white beans or cannellini beans, drained and rinsed
Vegetables
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 (14.5 oz) can diced tomatoes
Seasonings and Liquids
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ½ teaspoon dried oregano
- ¼ teaspoon chili flakes (optional)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup low-sodium chicken broth
- 2 tablespoons chopped fresh parsley or cilantro
Instructions
- Cook the chicken: Heat the olive oil in a large skillet or sauté pan over medium heat. Add the chicken pieces and cook for 5–6 minutes until browned on all sides but not fully cooked through. Remove the chicken and set aside.
- Sauté aromatics: In the same pan, add the diced onion and minced garlic. Sauté for 2–3 minutes until fragrant and translucent.
- Cook the peppers: Add the sliced red and yellow bell peppers to the pan. Cook for another 3–4 minutes until they soften slightly.
- Add tomatoes and spices: Stir in the diced tomatoes, white beans, smoked paprika, cumin, dried oregano, chili flakes (if using), salt, and black pepper. Mix everything together well.
- Combine chicken and broth: Return the browned chicken pieces to the pan. Pour in the low-sodium chicken broth and stir to combine all ingredients evenly.
- Simmer the dish: Bring the mixture to a gentle simmer, then reduce heat to low. Cover the pan and cook for 12–15 minutes, or until the chicken is fully cooked through and the sauce has thickened slightly.
- Garnish and serve: Remove from heat and garnish with freshly chopped parsley or cilantro. Serve warm as is or alongside your choice of brown rice, quinoa, or roasted vegetables.
Notes
- This dish pairs well with brown rice, quinoa, or roasted vegetables for a complete meal.
- For a vegetarian version, omit the chicken and increase the amount of beans or substitute with chickpeas.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Spanish-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 330
- Sugar: 6g
- Sodium: 480mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 32g
- Cholesterol: 95mg
