Healthy Chicken and Green Bean Recipe
created by
Samantha K. 08/31/2023
"Leftovers avoided the skin when eating on the chicken"
Ingredients
- 4 skinless chicken drumsticks
- 2 cups green beans, trimmed
- 2 cups mashed potatoes (made with low-fat milk and no butter)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 cup fresh spinach (optional for added fiber)
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix olive oil, garlic powder, onion powder, salt, and pepper.
- Coat the chicken drumsticks with the mixture and place them on a baking sheet.
- Bake the chicken for 25-30 minutes or until cooked through and golden brown.
- While the chicken is baking, steam the green beans until tender, about 5-7 minutes.
- Prepare the mashed potatoes according to your recipe, using low-fat milk and no butter.
- If using spinach, sauté it in a pan for 2-3 minutes until wilted.
- Serve the chicken with green beans and mashed potatoes, adding spinach on the side if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 0g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 2g |
Health Benefits
This dish is rich in lean protein from the chicken, which helps keep you full and supports muscle maintenance. The green beans and optional spinach provide fiber, aiding digestion and promoting satiety. This recipe fits well into various diets, including Mediterranean and low-carb, and is suitable for those looking to manage their weight. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light salad dressed with lemon juice and olive oil.
- Serve with a glass of water infused with lemon or cucumber for hydration.
- Garnish with fresh herbs like parsley or basil for added flavor.
Recipe Variations and Adjustments
chicken and green bean recipe
Keep the recipe as is, focusing on the chicken and green beans.
chicken and potatoes recipe
Replace green beans with additional mashed potatoes or roasted potatoes for a heartier meal.
FAQs About This Recipe
Can I use frozen green beans?
Yes, frozen green beans work well; just adjust the cooking time as needed.
How can I make this recipe spicier?
Add red pepper flakes or your favorite hot sauce to the chicken seasoning.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 4 days.
Can I grill the chicken instead of baking it?
Yes, grilling adds a nice flavor; just ensure the chicken is cooked through.
What can I substitute for mashed potatoes?
You can use mashed cauliflower or sweet potatoes for a healthier alternative.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Chicken and Green Bean Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for weight loss. It's not only easy to prepare but also incredibly satisfying, keeping you full without unnecessary calories. Whether you're at home or on the go, this dish is a convenient option that feels indulgent while being nutritious. Enjoy a meal that aligns with your health goals, just like Sam did!
Recipe created by Fitmate Coach; inspired by Samantha K.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Leftovers avoided the skin when eating on the chicken"
"That was a smart choice!! Way to go Sam"