Healthy Spanish Chicken and Beans Recipe
There is something undeniably satisfying about this Healthy Spanish Chicken and Beans Recipe that feels like a comforting hug in a bowl. Bursting with vibrant spices like smoked paprika and harissa, alongside creamy cannellini beans and tender chicken, this dish delivers layers of flavor that will have you going back for seconds. It’s an easy yet impressive meal that brings the warmth of Spanish cuisine right to your kitchen, combining wholesome ingredients with a delightful medley of textures and colors.
Ingredients You’ll Need
Getting together the ingredients for this recipe is a breeze, but each one is a star player in creating that rich, balanced taste and inviting look. From the smoky depth of paprika to the bright zing of lemon juice, these essentials work in harmony to elevate every bite.
- Smoked paprika (1 teaspoon): This spice adds a deep, smoky flavor that’s signature to many Spanish dishes.
- Harissa paste (1 teaspoon): A punch of spicy warmth that brings character and vibrant heat without overwhelming the dish.
- Garlic cloves, thinly sliced (2): Adds an aromatic foundation that enhances every ingredient.
- Fresh lemon juice (1 tablespoon): Provides a bright, fresh acidity to balance the richer flavors.
- Chicken tenderloins (4, about 250g): Tender and lean, these cook quickly and soak up the marinade beautifully.
- Olive oil (1 tablespoon): The perfect cooking fat for sautéing with a fruity note that complements the spices.
- Diced tomatoes (1 can, 400g): Adds a juicy sweetness and tang that creates a vibrant sauce.
- Cannellini beans (1 can, 400g), drained and rinsed: Creamy beans that bulk up the dish and offer a satisfying texture.
- Low-sodium chicken broth (1 cup): Provides moisture and depth without adding excess salt.
- Salt and freshly ground black pepper, to taste: Essential seasoning to bring out the natural flavors.
- Fresh parsley, chopped (for garnish): A pop of color and fresh herbal brightness for the final touch.
How to Make Healthy Spanish Chicken and Beans Recipe
Step 1: Marinate the Chicken
Start by combining smoked paprika, harissa paste, sliced garlic, and fresh lemon juice in a bowl. This lively marinade not only infuses the chicken with smoky and spicy notes, but also tenderizes it gently. Toss the chicken tenderloins in the mixture, making sure each piece gets well-coated. Let the flavors mingle for at least 30 minutes in the refrigerator — the more time, the better!
Step 2: Cook the Chicken
Heat olive oil in a large skillet over medium heat and add the marinated chicken tenderloins. Cook each side for about 3 to 4 minutes until they develop a luscious golden-brown crust. This quick sear locks in the juices and creates a flavorful base for the dish.
Step 3: Add Vegetables and Beans
Next, pour in the diced tomatoes, cannellini beans, and low-sodium chicken broth directly into the skillet. Stir everything together gently so the tomatoes begin to break down slightly and the beans soak up the delicious spices and broth. This mix forms the heart of your tasty, nourishing sauce.
Step 4: Simmer
Lower the heat to maintain a gentle simmer, allowing the chicken to finish cooking through while the sauce thickens and melds all the vibrant flavors. This usually takes about 15 to 20 minutes. The aroma filling your kitchen at this point is nothing short of irresistible!
Step 5: Season and Serve
Finally, season with salt and freshly ground black pepper to taste, adjusting as you like to perfectly balance the robust seasonings. Before serving, sprinkle chopped fresh parsley on top for a fresh, herby finish and a burst of inviting green.
How to Serve Healthy Spanish Chicken and Beans Recipe
Garnishes
A sprinkle of fresh parsley is classic for good reason — it adds brightness and a lovely contrast to the deep reds of the sauce. For some extra flair, a wedge of lemon on the side can be squeezed just before eating to lift all the flavors. If you enjoy a little heat, a few thin slices of fresh chili or a drizzle of extra harissa paste never hurt.
Side Dishes
This recipe shines wonderfully with simple sides. Think fluffy couscous, fragrant saffron rice, or even crusty whole-grain bread to soak up that tangy tomato-bean sauce. A crisp, green salad tossed in a light vinaigrette can add a refreshing crunch that complements the warm, tender chicken and beans.
Creative Ways to Present
For a vibrant presentation, serve the chicken and beans in rustic shallow bowls or white plates that make the colors pop. If you’re hosting, individual ramekins with a sprinkle of parsley and a lemon wedge on the side make each portion look inviting and elegant. For a casual gathering, simply ladle it over cooked quinoa or roasted veggies for a wholesome, hearty bowl.
Make Ahead and Storage
Storing Leftovers
This Healthy Spanish Chicken and Beans Recipe makes excellent leftovers! Store any uneaten portions in an airtight container in the refrigerator and consume within 3 to 4 days. The flavors often deepen overnight, making it even tastier the next day.
Freezing
If you want to keep this dish for longer, it freezes beautifully. Allow it to cool completely before transferring to freezer-safe containers or bags. It can keep well for up to 2 months. Just thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stove over low to medium heat, stirring occasionally, until warmed through. Adding a splash of chicken broth or water can help loosen the sauce if it has thickened too much. Alternatively, microwave in short bursts, stirring between intervals for even heating.
FAQs
Can I use other types of beans in this recipe?
Absolutely! While cannellini beans provide a creamy texture and mild flavor, you can swap them for navy beans, great northern beans, or even chickpeas depending on your preference or pantry staples.
Is harissa paste very spicy?
Harissa offers a moderate level of heat with smoky and aromatic notes. If you’re sensitive to spice, start with less and adjust to taste. You can also substitute with a milder chili paste or smoked paprika alone.
Can I use chicken breast instead of tenderloins?
Yes, chicken breasts work fine too but keep an eye on cooking time as they tend to be thicker and can dry out if overcooked. Pound them to an even thickness or slice into pieces for more even cooking.
How can I make this dish vegetarian?
For a meatless version, skip the chicken and add extra beans, diced vegetables like zucchini and bell peppers, or even firm tofu. Use vegetable broth instead of chicken broth to keep it fully vegetarian.
What can I do if I don’t have smoked paprika?
If smoked paprika is unavailable, regular paprika or a pinch of chipotle powder can add some smokiness. You might lose a little of the classic flavor, but the dish will still taste delicious.
Final Thoughts
This Healthy Spanish Chicken and Beans Recipe is the kind of meal that feels homemade and nourishing without any fuss. It’s a perfect go-to for weeknights when you want something hearty and wholesome but packed with bold, joyful flavors. Give it a try and watch it become one of your favorites for cozy dinners and even entertaining guests!
Print
Healthy Spanish Chicken and Beans Recipe
- Total Time: 1 hour
- Yield: 4 servings 1x
- Diet: Low Salt
Description
This Healthy Spanish Chicken and Beans recipe features tender chicken tenderloins marinated in smoked paprika and harissa paste, then simmered with tomatoes, cannellini beans, and aromatic garlic for a flavorful, nutritious one-pan meal. Perfect for a wholesome weeknight dinner, it combines smoky, spicy, and tangy flavors with hearty protein and fiber-rich beans.
Ingredients
Marinade
- 1 teaspoon smoked paprika
- 1 teaspoon harissa paste
- 2 garlic cloves, thinly sliced
- 1 tablespoon fresh lemon juice
Main Ingredients
- 4 chicken tenderloins (about 250g)
- 1 tablespoon olive oil
- 1 can (400g) diced tomatoes
- 1 can (400g) cannellini beans, drained and rinsed
- 1 cup low-sodium chicken broth
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Marinate the Chicken: In a bowl, mix together smoked paprika, harissa paste, garlic, and lemon juice. Add the chicken tenderloins and coat them thoroughly with the marinade. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse.
- Cook the Chicken: Heat olive oil in a large skillet over medium heat. Add the marinated chicken tenderloins and cook for 3-4 minutes on each side until they develop a golden-brown crust.
- Add Vegetables and Beans: To the skillet with the browned chicken, add diced tomatoes, drained cannellini beans, and chicken broth. Stir gently to combine all ingredients evenly.
- Simmer: Reduce the heat to low and let the mixture simmer gently for 15-20 minutes. This allows the chicken to cook through completely and the sauce to thicken, melding the flavors.
- Season and Serve: Taste and season the dish with salt and freshly ground black pepper as needed. Garnish with chopped fresh parsley before serving warm.
Notes
- For more heat, increase the harissa paste amount or add a pinch of chili flakes.
- Use boneless, skinless chicken breasts if tenderloins are unavailable; adjust cooking time accordingly.
- Serve with crusty bread, rice, or a side salad for a complete meal.
- Leftovers store well in the refrigerator for up to 3 days and can be reheated gently on the stovetop.
- Prep Time: 35 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Spanish
