Mediterranean
Chicken with White Bean Mash
Chicken cutlets sear, then white beans mash with garlic and lemon in the same pan for a soft bed under the meat.
- Prep
- 15 min
- Cook
- 16 min
- Total
- 31 min
- Servings
- 4
- Difficulty
- Easy
Why you’ll love it
- Beans add protein without another meat.
- The mash uses the fond from the chicken.
- Lemon keeps it from tasting heavy.
- It is a weeknight plate with no extra pot.
Ingredients
Ingredient amounts scale. Oven temperature and cook time do not. Salt, spices, and leaveners are a starting point after you scale. Taste and adjust.
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Instructions
- 1
Salt the chicken. Heat the oil in a skillet over medium-high and sear the cutlets 3 minutes per side, until 165°F. Move them out.
- 2
Add the garlic for 20 seconds. Add the beans and broth. Simmer 4 minutes.
- 3
Mash half the beans in the pan, leaving the rest whole.
- 4
Stir in the lemon juice and parsley. Season with a pinch of salt.
- 5
Return the chicken to warm for 1 minute and serve on the mash.
Pro tips
- Thin cutlets cook fast. Pull them at 165°F.
- Drain the beans or the mash is thin.
- A spoon of the bean liquid can loosen a stiff mash.
Easy substitutions
- Chicken cutlets
- Turkey cutlets
- White beans
- Chickpeas
- Parsley
- Basil
Storage and reheating
Storage
Refrigerate up to 3 days.
Reheating
Warm in a covered skillet with a splash of broth.
Nutrition
Estimates per serving, using standard ingredient averages and rounded to the nearest gram. This is not a lab analysis, and it shifts if you change brands or add sides.
- Calories
- 420
- Protein
- 46 g
- Carbs
- 28 g
- Fat
- 12 g
- Fiber
- 8 g
Budget friendly · Stovetop · High Protein, Dairy-Free
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From the kitchen
Kitchen tools we love
Practical tools these recipes actually use. This is not a review roundup, and these are not paid placements. If affiliate links are added later, they will be labeled and disclosed.
A heavy 12-inch skillet
Most of the chicken and steak recipes are written for one pan that holds heat. Stainless or cast iron both work.
An air fryer with a real basket
The air-fryer recipes expect a single layer. A crowded basket steams instead of browning.
A half-sheet pan
Drumsticks, potatoes, sausage, and carrots all use one. A dark pan browns faster than a very shiny one.
A sharp chef’s knife
These recipes do not need a specialty blade. A sharp 8-inch knife is faster and safer than a dull one.
A large cutting board
Big enough that the onion and the raw chicken are not sharing the same puddle.
Dry cups and a liquid cup
Desserts in particular expect level dry measures and a separate cup for milk.
An instant-read thermometer
Use it for poultry, pork chops, and meatloaf. Color is a weak guide.
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