Lemony Chicken with Green Beans

Get the satisfying crunch of fried chicken without any of the guilt. Fresh greenbeans, bright lemon and savory capers make this meal a total win!

(This recipe is adapted from one found in Eating Well, a great source of inspiration.)

Serves 4

Ingredients

  •  28 oz raw skinless, boneless chicken breast halves

(to yield 24 oz cooked) 

  • 1 tablespoon Dijon-style mustard 

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 2 oz almond flour

  • 4 teaspoons olive oil 

  • 20-23 ounces fresh green beans, trimmed

(to yield 17.6 oz cooked) 

  • 2TB fresh lemon juice 

  • 4 slices fresh lemon 

  • 1 tablespoon capers, rinsed and drained

 

Instructions

  • Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound each chicken breast half lightly until an even thickness. Remove plastic wrap. Brush chicken lightly with mustard; sprinkle evenly with salt and pepper. Sprinkle almond flour evenly over all sides of chicken to coat lightly.

  • In an extra-large skillet, heat half of the oil over medium heat. Add chicken; cook about 8 minutes or until no pink remains (170 degrees F), turning once halfway through cooking time. Transfer to four dinner plates; keep warm. Add the remaining oil to skillet. Cook green beans in hot oil about 4 minutes or until crisp-tender, scraping up browned bits. Add the lemon slices, lemon juice, and capers to skillet. Cook and stir for 1 minute. Serve bean mixture with chicken.

 

Per Serving on health plan: 1 leaner protein, 2 greens 1HF,  3 condiments, 1 optional snack 

lemony chicken and greenbeans.png

Photo: Eating Well