Tuscan Lemon Chicken With Warm Bean Salad Recipe

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Tuscan Lemon Chicken With Warm Bean Salad
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Ingredients:

Directions:

  1. If using dry beans, rinse beans and place in bowl.
  2. Cover with three inches of water; leave to soak overnight or at least eight hours.
  3. Drain beans.
  4. Place in large saucepan, coverered with three inches of water.
  5. Do NOT salt.
  6. Allow to simmer one to two hours till soft (older beans take longer).
  7. Drain.
  8. If using canned beans, empty beans into colander and rinse well with warm water.
  9. Place chicken in baking dish large enough to accomodate all the pieces.
  10. A 12 x 9 pan should be adequate.
  11. Roughly chop five (or more if you love it) cloves of garlic.
  12. Sprinkle chopped garlic with coarse salt.
  13. Mash garlic and salt into a paste.
  14. Rub paste onto chicken pieces; sprinkle with ground pepper.
  15. Whisk together the lemon juice, 2 tablespoons of oil, 2 tablespoons of rosemary, the grated rind and the sugar.
  16. Pour mixture over chicken, cover chicken and chill up to three hours.
  17. If you like, you can turn it in the marinade once or twice-not a critical step.
  18. Preheat oven to 350°F Place drained cannellini in a large skillet.
  19. Add the remaining garlic, chopped fine, the remaining rosemary and olive oil and season with salt and pepper.
  20. Uncover chicken and bake 35-40 minutes, basting occasionally.
  21. Remove from oven.
  22. Preheat broiler.
  23. Broil chicken till golden brown-3-5 minutes.
  24. When the chicken is almost done, gently warm the beans till heated through.
  25. Ladle beans onto serving platter.
  26. Top with chicken and juices from pan.
  27. Note: If you would like more sauce (and your baking dish is safe for the stovetop-if not, scrape any fond into a saute pan), place baking dish over medium high heat, add a splash of white wine and or chicken stock, deglaze and reduce.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 475.78 Kcal (1992 kJ)
Calories from fat 268.79 Kcal
% Daily Value*
Total Fat 29.87g 46%
Cholesterol 116.75mg 39%
Sodium 1389.4mg 58%
Potassium 408.85mg 9%
Total Carbs 20.79g 7%
Sugars 0.82g 3%
Dietary Fiber 4.75g 19%
Protein 32.57g 65%
Vitamin C 9.7mg 16%
Iron 2.3mg 13%
Calcium 65.6mg 7%
Amount Per 100 g
Calories 194.82 Kcal (816 kJ)
Calories from fat 110.06 Kcal
% Daily Value*
Total Fat 12.23g 46%
Cholesterol 47.8mg 39%
Sodium 568.92mg 58%
Potassium 167.41mg 9%
Total Carbs 8.51g 7%
Sugars 0.34g 3%
Dietary Fiber 1.94g 19%
Protein 13.34g 65%
Vitamin C 4mg 16%
Iron 0.9mg 13%
Calcium 26.8mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.2
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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