This is such a great example of a meal that feels comforting but still gives you a really nice balance of protein, fiber, carbohydrates, and fat.
You’re getting plenty of protein from the chicken, plus extra protein and a really solid dose of fiber from the cannellini beans. The green beans add even more fiber and micronutrients, while the dressing and breading help make the meal feel satisfying instead of like another sad “healthy” dinner.
That combination of protein + fiber + fat + carbs is exactly what I’m always talking about for steadier energy and better blood sugar support. And because the beans make this meal extra hearty, it’s one of those dinners that should actually keep you full for a while instead of sending you back into the kitchen an hour later.
A little FYI if you’re in the mood to switch things up: this this kale Caesar salad is one of my favorites and one I used to make pretty often. Everyone I served it to actually enjoyed it, even people who normally don’t like kale at all!
You could make that salad as a completely different meal, or keep the crispy chicken and cannellini bean recipe above and just use this Caesar dressing with it. It’s the dressing I love to make, it doesn’t take much effort, and it’s truly delicious. I still haven’t found a store-bought Caesar dressing that totally fits what I look for ingredient-wise, so if you go that route, just make sure to flip the bottle over and check the ingredients.
2 servings
- 2/3 cup gluten-free bread crumbs (These can actually be a little tricky to find without a bunch of less-than-stellar ingredients. I’ve sometimes used gluten-free flour instead, but I did find Target’s brand, which is made with rice flour, xanthan gum, evaporated cane sugar, yeast, sea salt, and ascorbic acid as a dough conditioner. Overall, not a bad option!)
- Sea Salt & Black Pepper (to taste)
- 1 Egg
- 8 ozs Chicken Breast (skinless, boneless, pounded thin)
- 1 1/2 cups Green Beans (trimmed)
- 1 1/2 cups Cannellini Beans (cooked)
- 3 tbsps Caesar Dressing
- 2 tbsps Parsley (chopped)
- Preheat the oven to 425ºF (220ºC) and line a baking sheet with parchment paper.
- Prepare a breading station: Add the bread crumbs, salt, and pepper to a bowl. In a second bowl, whisk the egg.
- Dredge each chicken breast in the whisked egg, then coat it in the bread crumbs. Place the chicken breasts on the baking sheet. Cook in the oven at 400ºF (205ºC) for 14 to 16 minutes until the chicken is crispy and cooked through, flipping halfway through.
- Bring a pot of water to a boil and set a steamer basket on top. Add the green beans, cover, and steam for four to five minutes until tender (if this is too much you can also just lightly sauté them in a pan with olive oil on low heat for a few mintues)
- Chop the green beans.
- Add the green beans, cannellini beans, and Caesar dressing to a bowl. Mix to combine.
- Divide the bean salad evenly between plates. Slice the cooked chicken and divide it evenly over the salad. Top with parsley, and enjoy!
0 Comments