If you are searching for a vibrant weeknight dinner that packs flavor without guilt, this Healthy Spanish Chicken and Beans Recipe is exactly what you need. It blends tender chicken tenderloins with the smoky warmth of smoked paprika and harissa, paired with creamy cannellini beans and fresh tomatoes that create a comforting, nutrient-rich meal. Every bite delivers a wonderful balance of spice, zest, and heartiness, making it a wholesome dish that nourishes both body and soul.
Ingredients You’ll Need
This recipe calls for a handful of simple but essential ingredients that work together to deliver incredible taste and texture. Each element, from the fragrant garlic to the zing of lemon juice, plays a special role in building depth and freshness in the dish.
- Smoked paprika: Adds a subtle smoky flavor that defines the dish’s Spanish character.
- Harissa paste: Brings a gentle heat and aromatic complexity to the marinade.
- Garlic cloves: Thinly sliced for a mellow yet pungent flavor that infuses the chicken.
- Fresh lemon juice: Lifts the flavors with bright acidity to balance the richness.
- Chicken tenderloins (about 250g): Perfectly lean and quick-cooking, ensuring tender bites every time.
- Olive oil: Provides a fruity base for cooking and helps develop a golden sear on the chicken.
- Diced tomatoes (1 can, 400g): Deliver juiciness and natural sweetness that meld beautifully with spices.
- Cannellini beans (1 can, 400g), drained and rinsed: Add creamy texture and protein for a satisfying experience.
- Low-sodium chicken broth (1 cup): Enhances the sauce with gentle savory notes without overpowering the delicate flavors.
- Salt and freshly ground black pepper: Essential seasonings to bring all flavors to life.
- Fresh parsley, chopped: Brightens the finished dish with vibrant color and herbaceous freshness.
How to Make Healthy Spanish Chicken and Beans Recipe
Step 1: Marinate the Chicken
Start by whisking together the smoked paprika, harissa paste, thinly sliced garlic, and fresh lemon juice in a bowl. Coat the chicken tenderloins thoroughly in this flavorful marinade. Pop them in the refrigerator for at least 30 minutes to let the spices work their magic, tenderizing the meat and infusing it with bright, bold notes.
Step 2: Cook the Chicken
Heat olive oil in a large skillet over medium heat. Carefully place the marinated chicken tenderloins in the pan and cook for about 3 to 4 minutes on each side. You’re aiming for a beautiful golden-brown crust that locks in juices and builds layers of flavor. The smell at this point alone will have you eager to dive in.
Step 3: Add Vegetables and Beans
Once the chicken is nicely seared, pour in the diced tomatoes, drained cannellini beans, and low-sodium chicken broth. Give everything a good stir to combine the ingredients evenly, allowing the tomatoes to break down and meld with the broth, bathing the chicken in a fragrant, hearty sauce.
Step 4: Simmer
Turn the heat down to low and let the mixture simmer gently for 15 to 20 minutes. This slow cooking helps the chicken finish cooking through tenderly, while the sauce reduces to a luscious, rich consistency that clings lovingly to every piece.
Step 5: Season and Serve
Finish by seasoning with salt and freshly ground black pepper to taste, adjusting the flavor to your preference. Sprinkle freshly chopped parsley over the dish for a burst of color and freshness before serving. This moment truly transforms the meal from simple to stunning.
How to Serve Healthy Spanish Chicken and Beans Recipe
Garnishes
A sprinkle of chopped fresh parsley is a classic choice, adding a vibrant green pop and a fresh herbal lift. For an extra touch, try some lemon zest for brightness or a dash of smoked paprika over the top to echo the smoky base flavors.
Side Dishes
This Healthy Spanish Chicken and Beans Recipe pairs beautifully with rustic bread to soak up the flavorful sauce, or a simple side of steamed green vegetables like broccoli or green beans for an added nutritious crunch. If you prefer grains, fluffy couscous or brown rice makes a wonderful accompaniment to absorb the delicious juices.
Creative Ways to Present
Serve this dish in shallow bowls to highlight the rich sauce and make it easy to scoop up every bean and chunk of chicken. Alternatively, serve it family-style in the skillet, letting everyone help themselves – perfect for cozy dinners that invite sharing and conversation.
Make Ahead and Storage
Storing Leftovers
Leftover Healthy Spanish Chicken and Beans Recipe keeps well in an airtight container in the refrigerator for up to 3 days. The flavors deepen and marry beautifully overnight, making it even more delicious the next day.
Freezing
If you want to freeze this meal, transfer it to a freezer-safe container and store for up to 2 months. Thaw it completely in the fridge before reheating to preserve the texture of the chicken and beans.
Reheating
Reheat gently on the stove over low to medium heat, stirring occasionally until warmed through. You can add a splash of chicken broth or water if the sauce has thickened too much, bringing it back to a lovely saucy consistency.
FAQs
Can I use other types of beans?
Absolutely! While cannellini beans are traditional and creamy, you can swap in navy beans, chickpeas, or even black beans depending on your preference and what you have on hand.
Is harissa paste very spicy?
Harissa can vary in heat, but generally it provides a mild to medium warmth with smoky and aromatic layers. If you’re sensitive to spice, start with a smaller amount and adjust to taste.
Can I substitute chicken thighs for tenderloins?
Yes, chicken thighs would work wonderfully, offering even more juiciness and flavor. Just adjust cooking times slightly to ensure they are cooked through.
How can I make this recipe gluten-free?
This recipe is naturally gluten-free if you check the labels of your broth and harissa paste. Always ensure your canned ingredients do not contain any gluten additives.
What wine pairs well with this dish?
A crisp Spanish white wine like Albariño or a light red such as Garnacha beautifully complements the smoky spices and acidity in this recipe.
Final Thoughts
There is something truly special about this Healthy Spanish Chicken and Beans Recipe – it’s nourishing, colorful, and bursting with layers of flavor that make every mouthful memorable. I encourage you to try this recipe soon; it’s an easy, crowd-pleasing dish that will quickly become a favorite in your home, just like it is in mine.
Print
Healthy Spanish Chicken and Beans Recipe
- Prep Time: 35 minutes
- Cook Time: 25 minutes
- Total Time: 1 hour
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Spanish
- Diet: Low Salt
Description
This Healthy Spanish Chicken and Beans recipe offers a flavorful and nutritious meal featuring tender chicken tenderloins simmered in a smoky, spicy sauce with tomatoes and cannellini beans. Infused with smoked paprika, harissa, garlic, and fresh lemon juice, it’s a hearty dish perfect for a satisfying lunch or dinner that’s easy to prepare and packed with wholesome ingredients.
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, combine the smoked paprika, harissa paste, thinly sliced garlic, and fresh lemon juice. Add the chicken tenderloins and toss well to thoroughly coat them in the marinade. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse.
- Cook the Chicken: Heat the olive oil in a large skillet over medium heat. Once hot, add the marinated chicken tenderloins and cook them for 3-4 minutes per side until they develop a golden brown crust.
- Add Vegetables and Beans: To the skillet, add the canned diced tomatoes, drained and rinsed cannellini beans, and low-sodium chicken broth. Stir everything together to combine well and bring the mixture to a gentle simmer.
- Simmer: Reduce the heat to low and let the mixture simmer uncovered for 15-20 minutes until the chicken is fully cooked through and the sauce has thickened slightly, allowing all the flavors to meld beautifully.
- Season and Serve: Taste and season with salt and freshly ground black pepper as needed. Garnish with freshly chopped parsley before serving for a fresh and vibrant finish.
Notes
- You can substitute chicken breast or thighs if chicken tenderloins are not available.
- For extra heat, increase the amount of harissa paste according to your taste.
- Serve with crusty bread, rice, or a simple green salad for a complete meal.
- The dish can be prepared in advance and reheated gently on the stovetop for convenience.
