Lemon Roasted Chicken, White Beans and Garlic

13 60 326
Ingredients Minutes Calories
Prep Cook Servings
10 min 50 min 4
Lemon Roasted Chicken, White Beans and Garlic
Health Highlights
A delicious one pan Spring dish baked with lemon slices and finished with fresh herbs

Ingredients


2 can (15oz) White beans, canned (drained and rinsed)
2 tbsp Capers, canned (with brine)
8 tsp Dijon mustard
Salt and pepper (to taste)
1/2 tsp Oregano, dried
8 Chicken thighs, bone-in, skinless (about 2 pounds)
1 medium Lemon (zested then thinly sliced; seeds removed; plus extra for serving)
4 tbsp White wine ((optional))
1/3 cup Chicken broth (stock) (or water)
2 tbsp Olive Oil, Extra Virgin
2 tbsp Parsley, fresh (coarsely chopped fresh)
2 green onion (stem) Green onion (tsp chopped)
2 sprig(s) Dill, fresh (tsp chopped)

Instructions


Directions

  1. Preheat to 425°F. Toss beans, and capers and lemon zest in a 13x9” baking dish and spread out evenly on bottom of pan and season with salt and pepper.
  2. Pat chicken dry and season with salt, pepper and oregano.  Spread 1 tsp. mustard on skin of each chicken thigh and nestle, skin side up, into beans and capers. Arrange lemon slices under and around chicken then arrange garlic head halves in pan and add enough water (about ⅓ cup) to come up sides of chicken by ½”. Drizzle chicken with oil and season whole dish with a little more salt and pepper.
  3. Roast chicken, stirring and shaking dish halfway through, until skin is browned and an instant-read thermometer inserted into thickest part of chicken registers 165°F, about 45-50 minutes.
  4. Transfer chicken, beans, lemon slices, and capers to a serving platter. Toss the beans with the fresh parsley dill and scallions and serve with chicken and extra lemon wedges.
  5. Bonus - serve with chopped preserved lemon for more lemony zing

Nutrition Facts

Per Portion

Calories 326
Calories from fat 70
Calories from saturated fat 11.7
Total Fat 7.7 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.1 g
Cholesterol 0
Sodium 962 mg
Potassium 1068 mg
Total Carbohydrate 51 g
Dietary Fiber 11.7 g
Sugars 1.7 g
Protein 16.4 g

Dietary servings

Per Portion


Fruit 0.3
Meat Alternative 1.1
Vegetables 1.6

Energy sources


Pygal3%387.590023641767991.138954508364855%449.1379879063742192.0739935779348921%310.50128519147415191.1340991802508720%336.2250029161534105.0265714644458455%21%20%AlcoholCarbohydratesFatProtein

Meal Type(s)





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