A budget-busting pantry staple, fibre-packed cannellini beans get a kick from salty capers and fiery chilli.
Ingredients
- Olive oil spray
- 1 small red onion, finely chopped
- 2 garlic cloves, crushed
- 1 teaspoon crushed red chilli
- 1 x 400g can no-added-salt chopped tomatoes
- 1 x 400g can no-added-salt cannellini beans, rinsed, drained
- 2 teaspoons salted baby capers, rinsed, drained, coarsely chopped
- 2 tablespoons chopped fresh continental parsley
- 2 (about 250g each) chicken breast fillets, halved horizontally
- Steamed green round beans, to serve
Method
- Step 1Heat a saucepan over medium-low heat. Spray with olive oil spray to grease. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and chilli, and cook, stirring, for 1 minute or until aromatic.
- Step 2Add the tomato. Increase heat to high and bring to the boil. Reduce heat to low and simmer for 5 minutes. Add the cannellini beans and capers, and simmer for 5 minutes or until the mixture thickens slightly. Season with pepper. Stir in half the parsley.
- Step 3Meanwhile, heat a large non-stick frying pan over high heat. Spray with olive oil spray. Add the chicken and cook for 2-3 minutes each side or until golden and cooked through.
- Step 4Divide the chicken among serving plates. Top with the cannellini bean mixture and remaining parsley. Serve with steamed green beans.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
864 kj
Energy
2g
Fat Total
1g
Saturated Fat
5g
Fibre
33g
Protein
74mg
Cholesterol
140.05mg
Sodium
4g
Carbs (sugar)
10g
Carbs (total)
All nutrition values are per serve
Notes
Shopping tip: Look for a jar of crushed red chilli (also known as chopped fresh chilli) in the herb and spice aisle at Woolworths.
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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