SERVES 2 • PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM
5-INGREDIENT, 30 MINUTES OR LESS, ONE-POT
Lean chicken breast is paired with crisp green beans and toasted pine nuts, then seasoned with garlic and basil in this one-pot meal. Pine nuts’ buttery taste comes from their fat content, which is heart-healthy, monounsaturated, anti-inflammatory, and LDL reducing. Be sure to flatten the chicken prior to cooking to reduce cooking time and avoid burning the pine nuts.
2 teaspoons avocado oil
3 garlic cloves, minced
1½ cups green beans, cut into 2-inch pieces
1 tablespoon unsalted raw pine nuts
8 ounces chicken breast, cut into 6 even strips
¼ teaspoon freshly ground black pepper
1 tablespoon finely chopped fresh basil
1
.
In a medium skillet, heat the oil and garlic over medium heat, until the garlic is fragrant and translucent, 1 to 2 minutes.
2
.
Add the green beans and pine nuts and cook for about 3 minutes, until the green beans begin to soften and are slightly fork-tender.
3
.
Add the chicken and season with the pepper and basil. Cook for 3 minutes on one side until ¼ inch of the bottom of the chicken turns white.
4
.
Flip the chicken, stir the ingredients, and cook for an additional
3 to 5 minutes until the chicken has cooked through. Divide between two serving plates and serve. This dish can also be stored in the refrigerator in an airtight container for up to 3 days, although it is best served warm.
MAKE IT EASIER TIP:
Place these ingredients in a casserole dish to cook and forget about it. Bake at 400°F for 25 to 30 minutes, until the green beans are lightly golden and fork-tender and the chicken is lightly browned and cooked through.
Per serving:
Calories: 228, Total fat: 10g, Saturated fat: 2g, Cholesterol: 80mg, Sodium: 58mg, Potassium: 211mg, Magnesium: 31mg, Carbohydrates: 8g, Sugars: 3g, Fiber: 3g, Protein: 27g, Added sugar: 0g, Vitamin K: 45mcg