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Tuscan Chicken with White Beans

Tuscan chicken with white beans makes healthy, low-carb eating easy and filling. Bread is always optional and you can add more of any ingredient you enjoy most. Fresh herbs, slow-simmered tomatoes and tender chicken make this a one pan dinner you can enjoy on any weeknight.

Dairy Free | Gluten Free | Grain Free | Low Carb

But what do you EAT?

I hear that a lot from people who are learning a new way of healthy living. It’s easy to feel paralyzed by new foods or forced to eat strange things that don’t comfort you–but this tuscan chicken won’t be one of them.

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    Imagine your favorite slow cooked tomato sauce, studded with fresh herbs and a dash of spinach all cooked together with tender mushrooms and chicken, and creamy Cannelini white beans.

    There’s nothing strange about that!

    What makes this recipe Tuscan?

    Tuscany is a region of central Italy and contains the city of Florence. Famous for artistic works like Michelangelo’s David, the region is also well known for their food.

    Olive oil is used as the primary fat instead of butter which is used further north and really focuses on simple food with basic ingredients.

    Beans and other legumes, simple meats, cheeses and sauces that let the flavor shine in a very “farm to table” atmosphere is at the center of Tuscan cooking.

    They sound a little bit like me but I can assure you Kentucky doesn’t have quite the same lure.

    Is Tuscan chicken healthy?

    Yes! I love this recipe for it’s versatility, low carbs, and nutrition.

    I do make some adjustments by cooking with avocado oil and saving the olive oil for a drizzle at the end and it would be ideal for your beans to have been soaked/sprouted before eating them, but sometimes that’s just not possible.

    Using beans that have been properly soaked in a bit of acid like baking soda or lemon juice and water reduces natural plant compounds that rob your body of minerals like iron, magnesium and phosphorus.

    Canning isn’t the same as soaking, so if you plan to used dried beans here, make sure to soak them before cooking.

    How to store leftover Tuscan chicken

    Let any leftovers cool to room temperature and then transfer to an air tight container for up to four days. Rewarm on the stove top or in the microwave.

    Can tuscan chicken be frozen?

    Yes, I think so. The mushrooms might go a bit softer on you but if you don’t mind that, then I think it would freeze fine. I haven’t ever tested it because we eat it all, but place the cooled tuscan chicken in an air tight container or zip top bag and freeze up to 3 months. Thaw in the refrigerator overnight before rewarming.

    If you want bread…

    If you do want some bread to dip in your dinner, we won’t fault you for it. Try these recipes:

    If you want to buy a loaf of bread, look for a crusty “artisan” loaf in your deli then slice it and toast it with a drizzle of olive oil and a sprinkle of salt.

    a skillet of finished tuscan chicken on a table

    One Pan Tuscan Chicken

    One pan tuscan chicken is a thirty minute masterpiece of tender chicken, white beans, herbs and fire roasted tomatoes. Bake up some crusty french bread to serve alongside. Everyone in our house loves it! 
    Prep Time 10 minutes
    Cook Time 30 minutes
    Total Time 40 minutes
    Servings 6 people
    Author Rachel Ballard

    Ingredients
      

    • 2 large boneless skinless chicken breasts cut into 1 pieces in to 1 inch pieces
    • 2 tablespoons avocado oil
    • 3 cloves garlic minced
    • 1 small onion or 1/2 of a medium finely diced
    • 1 teaspoon salt and pepper divided
    • 1 12 ounce package mushrooms stems removed and sliced
    • 1 teaspoon fresh thyme
    • 1 teaspoon fresh oregano
    • 2 14-ounce cans fire roasted tomatoes with the juice
    • 1 14-ounce cannellini beans rinsed and drained
    • 2/3 cup sun dried tomatoes roughly chopped in oil

    Instructions
     

    • In a large skillet with deep sides (I like my big cast iron), heat 1 tablespoon olive oil over medium-high heat until starting to shimmer; add the chicken and brown the outside, turning once--about 3 minutes or so per side.
      a skillet of cubed chicken breast being seared
    • Reduce heat to medium and transfer the chicken to a plate for a few minutes.
    • Add the remaining tablespoon of oil and the mushrooms, stir until sautéed and slightly brown--about 5 minutes or so. Add 1/4 teaspoon of the salt and 1/2 the pepper and stir well. Transfer to the plate with the chicken.
      a skillet of sauteed mushrooms
    • In the skillet, add the onion and cook until softened and translucent--about 5 minutes. Add the garlic and cook one minute.
      a skillet of sauteed onions and garlic
    • Add the tomatoes, beans, sun dried tomatoes, herbs, sugar and remaining salt and pepper.
    • Bring to a simmer over medium-low heat and add the chicken and mushrooms back into the pan.
      a skillet of tuscan chicken
    • Simmer on low to blend the flavors and cook the chicken through--about 20 minutes or so. Serve warm with crusty bread.

    Nutrition

    Serving: 1cupCalories: 178kcalCarbohydrates: 7gProtein: 19gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 48mgSodium: 513mgPotassium: 704mgFiber: 2gSugar: 2gVitamin A: 203IUVitamin C: 17mgCalcium: 25mgIron: 1mg
    Tried this recipe?Tag us on Instagram @feastandfarm and hashtag it #feastandfarm
    Course Main Course
    Cuisine American
    It's one pan of Italian tuscan chicken goodness. Our family loves it with some crunchy bread to sop up the tomato goodness.

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