Mediterranean Chicken With Butter Beans

When it comes to healthy cuisine, Mediterranean is at the top of the list.
Research has shown that the traditional Mediterranean diet can actually reduce the risk of heart disease and improve cardiovascular health, making it a fantastic model for healthy eating and weight loss.
The health benefits of this style of eating are largely due to the key components of the diet, namely the heavy emphasis put on vegetables, fruits, grains, healthy oils like olive oil, and seafood.
The Mediterranean food pyramid uses these kinds of foods as the foundation for healthy eating, with the majority of meals made up using these as a base.
Fish, seafood and chicken is added to the diet a couple of times a week, with red meat and other dark coloured animal products eaten less regularly.
The average Greek diet will see adults eat up to nine serves a day of antioxidant rich fruits and veggies with red meat eaten a couple of times a month. Products like butter and salt are also minimised, replaced by olive oil and fresh or dried herbs and spices.
This recipe combines lean chicken breast with lycopene rich tomato, olive oil, mixed herbs and butter beans, creating a simple, flavoursome meal with less than 130 calories and 4g of fat per serve.
Chicken can be served with rice, cous cous or a simple green salad.

Ingredients

• 1 tbsp olive oil
• 4 skinless chicken breast fillets
• 2 red onions, peeled and roughly chopped
• 2 cloves garlic, peeled and crushed
• 2 x 400g tins diced tomatoes (I use the ones with salt added)
• 2 tsp dried mixed herbs
• 400g butter beans, drained and rinsed thoroughly
• Olive Oil spray

Directions

• Preheat the oven to 180C.
• Spray a medium frypan with olive oil spray and heat over medium/high heat.
• Add chicken breasts to the pan and cook for 3-5 minutes before turning.
• When cooked through and golden, place in a casserole dish and set aside.
• Pour tablespoon of olive oil into the frying pan and saute the garlic and onion till soft and transparent.
• Add the tomatoes and herbs and warm through.
• Transfer contents of the frypan into the casserole dish.
• Cover loosely with foil, place lid on then put in the oven.
• After 1 hour, add the beans and a tablespoon of water to the dish, cover again and return to the oven for another 20 minutes.

Makes 4 servings – Cal per serve – 115