If you are craving a dish that is bursting with vibrant flavors while being nourishing and guilt-free, this Healthy Spanish Chicken and Beans Recipe will quickly become your go-to meal. Combining smoky paprika, a touch of fiery harissa, tender chicken, and creamy cannellini beans all simmered in a rich tomato broth, this recipe delivers a cozy, satisfying dinner that feels both comforting and wholesome. Simple to prepare yet packed with nutrients and texture, it’s the perfect blend of Spanish-inspired flair and health-conscious cooking that fits beautifully into any busy lifestyle.
Ingredients You’ll Need
Gathering these straightforward yet essential ingredients is the first step towards creating a dish full of character and balanced nutrition. Each item has its role: from adding depth and spice to enriching the texture and keeping everything light and fresh.
- Smoked paprika: A smoky spice that gives the dish its authentic Spanish warmth and color.
- Harissa paste: Adds a gentle heat and North African flair, balancing the smoky undertones perfectly.
- Garlic cloves: Thinly sliced to release natural sweetness and aroma that infuse throughout.
- Fresh lemon juice: Brightens the flavors and tenderizes the chicken subtly.
- Chicken tenderloins: Lean, quick-cooking pieces that stay juicy and soak up the marinade beautifully.
- Olive oil: The heart-healthy fat that lends richness and smoothness when cooking.
- Diced tomatoes (canned): Provide a luscious, tangy base for the sauce with natural sweetness.
- Cannellini beans: Creamy white beans that add protein, fiber, and a wonderful soft texture.
- Low-sodium chicken broth: Keeps the dish moist while enhancing depth without the extra salt.
- Salt and freshly ground black pepper: To season perfectly and highlight every flavor component.
- Fresh parsley: Chopped for a fresh, herbal garnish that lifts the entire plate.
How to Make Healthy Spanish Chicken and Beans Recipe
Step 1: Marinate the Chicken
Begin by mixing smoked paprika, harissa paste, sliced garlic, and fresh lemon juice in a bowl. Toss the chicken tenderloins into this marinade and make sure each piece is thoroughly coated. Let this sit in the refrigerator for at least 30 minutes. This step ensures the chicken soaks up all those vibrant spices and citrus notes, infusing it with layers of flavor that will shine through after cooking.
Step 2: Cook the Chicken
Heat olive oil in a large skillet over medium heat. Add the marinated chicken pieces and sear them for about 3-4 minutes on each side until they develop a gorgeous, golden-brown crust. This quick browning locks in juices and sets the stage for tender, flavorful chicken in the final dish.
Step 3: Add Vegetables and Beans
Once the chicken is perfectly seared, add the canned diced tomatoes, rinsed cannellini beans, and chicken broth directly into the skillet. Stir everything together carefully so the flavors start to meld. This combination forms the heart of your sauce — rich, hearty, and delightfully aromatic.
Step 4: Simmer
Turn the heat down to low and let the entire mixture simmer gently for 15 to 20 minutes. During this time, your chicken will cook completely while soaking up the stew-like sauce, and the liquid will reduce to a thicker, more concentrated consistency. This slow simmer is the secret to a comforting, dish that feels like it was bubbling away for hours.
Step 5: Season and Serve
Finally, adjust the seasoning with salt and freshly ground black pepper to your taste. Finish by sprinkling chopped fresh parsley over the top for a vibrant splash of color and fresh herbaceous bite. Your Healthy Spanish Chicken and Beans Recipe is now ready to enjoy!
How to Serve Healthy Spanish Chicken and Beans Recipe
Garnishes
Fresh parsley is the classic choice for garnish, adding crispness and color against the rich tomato stew. For extra zest, a few lemon wedges on the side brighten the plate and enhance the lemon notes in the chicken marinade beautifully.
Side Dishes
This dish pairs wonderfully with fluffy quinoa, whole grain rice, or crusty rustic bread to soak up the delicious sauce. For a lighter meal, a simple green salad with a vinaigrette complements the warm spices and adds refreshing crunch.
Creative Ways to Present
Serve the Healthy Spanish Chicken and Beans Recipe in shallow bowls for a cozy dinner or plate it on a large serving dish garnished with extra parsley and lemon wedges to impress guests. For a fun twist, try topping it with a dollop of plain yogurt or a sprinkle of smoked cheese to balance the spice.
Make Ahead and Storage
Storing Leftovers
This meal stores beautifully in an airtight container in the refrigerator for up to 3 days. The flavors deepen as it sits, making leftovers even more delicious the next day.
Freezing
You can freeze this dish for up to 2 months. Just thaw overnight in the fridge before reheating to maintain the tender texture of the chicken and beans.
Reheating
Reheat gently on the stovetop over low heat, stirring occasionally to prevent sticking, or microwave in short intervals until warm throughout. If it thickens too much, splash in a little extra chicken broth or water to loosen the sauce.
FAQs
Can I use chicken breasts instead of tenderloins?
Absolutely! Chicken breasts work well, though they might take slightly longer to cook and are best sliced into thinner pieces for even cooking and to absorb the marinade flavors.
Is this recipe spicy?
The harissa paste adds a mild to moderate heat depending on the brand and amount used. You can adjust the quantity or omit it entirely for a gentler flavor while still enjoying the smoky paprika and garlic notes.
Can I substitute canned beans for dried?
You can, but canned cannellini beans are most convenient. If using dried, be sure to soak and cook them fully beforehand, as they need more cooking time than the chicken.
What if I don’t have harissa paste?
No worries! You can substitute with a mix of chili powder and a pinch of cayenne pepper or even a mild chili sauce for a similar depth without the exact harissa flavor.
Is this dish gluten-free?
Yes! All the ingredients listed are naturally gluten-free, making this a safe and tasty option for those avoiding gluten products.
Final Thoughts
This Healthy Spanish Chicken and Beans Recipe is such a joyous meal to make and share. It offers a comforting embrace of flavors that’s both nourishing and satisfying. Once you try it, I bet it’ll become a cherished staple in your kitchen, perfect for weekday dinners or when you want to impress family and friends with minimal fuss. So grab your ingredients, fire up the stove, and enjoy every delicious moment.
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 is a flavorful and nutritious meal that combines tender chicken tenderloins marinated in smoky paprika and harissa paste with hearty cannellini beans and tomatoes. Simmered to perfection in a fragrant sauce and garnished with fresh parsley, this dish offers a balanced blend of protein, fiber, and vibrant spices perfect for a wholesome dinner.
Ingredients
Marinade
- 1 teaspoon smoked paprika
- 1 teaspoon harissa paste
- 2 garlic cloves, thinly sliced
- 1 tablespoon fresh lemon juice
Chicken and Cooking
- 4 chicken tenderloins (about 250g)
- 1 tablespoon olive oil
Vegetables and Beans
- 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 smoked paprika, harissa paste, sliced garlic, and fresh lemon juice. Add the chicken tenderloins and toss to coat evenly. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse into the chicken.
- Cook the Chicken: Heat olive oil in a large skillet over medium heat. Place the marinated chicken tenderloins in the skillet, cooking them for 3-4 minutes on each side until they develop a golden-brown color and are partially cooked through.
- Add Vegetables and Beans: To the skillet with the chicken, add diced tomatoes, drained cannellini beans, and low-sodium chicken broth. Stir gently to combine all ingredients and bring the mixture to a simmer.
- Simmer: Reduce the heat to low and let the dish simmer gently for 15-20 minutes. This allows the chicken to fully cook and the sauce to thicken and develop rich flavors.
- Season and Serve: Season the dish with salt and freshly ground black pepper to taste. Garnish with chopped fresh parsley for a burst of color and freshness before serving warm.
Notes
- For extra heat, increase the amount of harissa paste according to your spice preference.
- Using chicken tenderloins ensures quick cooking, but chicken breasts can be substituted if desired; adjust cooking time accordingly.
- The dish pairs well with crusty bread or a side of steamed rice to soak up the delicious sauce.
- Marinating the chicken overnight will deepen the flavors even further.
- This recipe can easily be doubled to feed a larger group.
