Lemon-Garlic Chicken with Green Beans

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Dairy-Free Healthy Aging Healthy Immunity Soy-Free High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

1 pound chicken breast cutlets
1 teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons extra-virgin olive oil, divided
6 cups green beans (about 1 pound), trimmed
4 cloves garlic, thinly sliced
1 teaspoon grated lemon zest
1 teaspoon chopped fresh thyme, plus leaves for garnish
¼ cup unsalted chicken broth
¼ cup dry white wine
1 tablespoon lemon juice
¼ cup toasted pine nuts (see Tip)
Lemon wedges for garnish

Directions

Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook the chicken, turning once, until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 3 to 4 minutes per side. Transfer to a plate.
Add the remaining 1 tablespoon oil and green beans to the pan. Sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until tender-crisp, about 2 minutes. Stir in garlic, lemon zest and thyme; cook, stirring, until fragrant, about 1 minute. Add broth, wine and lemon juice and return the chicken and any accumulated juices to the pan. Cook, stirring occasionally, until the liquid is reduced by half, about 1 minute more.
Serve topped with pine nuts, more thyme and lemon wedges, if desired.

Tip

Pine nuts add a buttery texture and a little crunch to this simple chicken dish. Got extra? Toss them onto soups or salads or refrigerate in an airtight container for up to 1 month or freeze for up to 6 months.

Equipment

Large skillet

Frequently Asked Questions

Are chicken cutlets healthy?

Chicken cutlets are simply chicken breasts that have been pounded thin—and chicken breast offers a nice nutritional package. You'll get lots of protein and vitamins and minerals, including choline, vitamin B6 and pantothenic acid (vitamin B5).
Are green beans good for you?

Green beans are often overlooked for their nutritional value. They're low in calories and carbs, and provide some fiber and vitamins and minerals, including manganese, vitamin C and antioxidants.
Does garlic have any health benefits?

Garlic packs a nutritional punch in those little cloves. Research suggests it may lower blood pressure and cholesterol levels and boost immunity. When eaten in larger quantities, it has been shown to prevent blood clots (but the resulting scent of your breath may keep friends away!).
What are chicken cutlets?

Chicken cutlets are thinly sliced chicken breasts, usually between 1/4 inch to 1/2 inch thick. Sometimes labeled "thin-cut," they cook through quickly, which is why we love them here. If you can't find cutlets, you can make your own by slicing a chicken breast in half horizontally. If they're more than 1/2 inch thick, you can pound them down with a meat mallet or with a small, heavy skillet until they're the right thickness.
What’s the best way to trim green beans?

To trim green beans, line several of them up on a cutting board and cut off the stem ends at once. If they are curvy, cut them individually. Shorter green beans can be left whole, while longer green beans can be cut in half.
Is there a substitute for the white wine?

You can replace the white wine with an equal amount of unsalted chicken broth. The tablespoon of lemon juice in the recipe adds a touch of brightness and acidity to balance out the dish, but feel free to add a bit more if you like.
What can I serve with Lemon-Garlic Chicken with Green Beans?

Serve with brown rice, cauliflower rice, mashed potatoes, couscous or a simple side salad for an easy weeknight dinner.

Additional reporting by Carrie Myers and Jan Valdez

Originally appeared: EatingWell Magazine, October 2019

Nutrition Facts (per serving)

296	Calories
16g	Fat
11g	Carbs
27g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 296
% Daily Value *
Total Carbohydrate 11g	4%
Dietary Fiber 4g	13%
Total Sugars 4g
Protein 27g	53%
Total Fat 16g	20%
Saturated Fat 2g	11%
Cholesterol 63mg	21%
Vitamin A 812IU	16%
Vitamin C 17mg	19%
Folate 44mcg	11%
Sodium 652mg	28%
Calcium 65mg	5%
Iron 3mg	14%
Magnesium 74mg	18%
Potassium 519mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.