If you’re on the hunt for a meal that’s both nourishing and protein-packed, you’re in for a treat. This Green Bean Casserole with tender chunks of chicken and hearty chickpeas is a healthy twist that’ll leave you feeling satisfied and energized.
It’s a dish that celebrates the goodness of green beans, while amping up the protein content. With each bite, you’re getting a wholesome boost that’s perfect for those looking to maintain a balanced diet without sacrificing flavor. Let’s dig in and create a casserole that’ll have your taste buds singing!
Nutritional information at the bottom of the page.
Ingredients: to make 4 servings.
1 lb fresh green beans, trimmed and cut into 2-inch pieces
8 oz boneless, skinless chicken breast, cut into bite-sized pieces
1 can (15 oz) chickpeas, drained and rinsed
1 medium red bell pepper, chopped
1 medium yellow bell pepper, chopped
1 cup sliced mushrooms
1 small onion, finely chopped
3 cloves garlic, minced
1 can (14 oz) diced tomatoes (no salt added)
2 tablespoons olive oil
2 tablespoons whole wheat flour
1 cup low-sodium vegetable broth
1 teaspoon dried thyme
1/4 cup chopped fresh parsley (for garnish)
| Nutritional Information (per serving) |
|---|
Calories 367
Protein 25g
Carbohydrates 45g
Sugar 8g
Fiber 12g
Fat 11g
Saturated Fat 1.3g
Sodium 220mg
Fiber 12g
Dairy free, low in sodium, low in saturated
fat and high in protein.
Method:
Preheat the oven to 350°F (175°C).
Boil a large pot of water and blanch the green beans for 3-4 minutes. Drain and transfer to a bowl of ice water to stop the cooking process. Drain again and set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add chopped onions and cook until translucent, about 3 minutes. Add garlic and mushrooms, and cook for another 3-4 minutes, until the mushrooms are softened.
Add the chicken pieces to the skillet and cook until they are no longer pink in the center, about 5-6 minutes.
Sprinkle flour over the mixture and stir continuously for about 1 minute. Slowly add the vegetable broth while stirring constantly. Cook until the mixture thickens, about 2-3 minutes. Season with salt, pepper, and dried thyme to taste.
Add the chopped bell peppers, chickpeas, and diced tomatoes (with juice) to the skillet. Cook for another 5 minutes, allowing the flavors to meld.
Add the blanched green beans to the skillet and stir until they are well coated with the sauce.
Transfer the mixture to a casserole dish. Drizzle the remaining 1 tablespoon of olive oil over the top.
Bake for 20-25 minutes, or until the top is golden brown.
Garnish with chopped fresh parsley before serving.
| Nutritional Information (per serving) |
|---|
Calories 300
Protein 27g
Carbohydrates 18.3g
Sugar 4g
Fiber 5.2g
Fat 12.4g
Saturated Fat 3g
Sodium 180mg
Fiber 5.2g
Dairy free, low in sodium,
low in saturated fat
and high in protein.
You might also want to check out this healthy and simple Lean Beef and Green Bean Casserole Recipe...
