Lighter Green Bean and Tomato Pan-Fried Chicken Recipe

We highly recommend using cast iron for frying, but deep-frying is not always necessary. To achieve a golden and crispy surface, pan-fry the chicken for a short time before placing it in the oven until it’s fully cooked. To turn this dish into a winning meal, add some tomatoes and green beans that have a tart flavor.

Lighter Pan-Fried Chicken with Green Beans and Tomatoes: A Delicious and Healthy Recipe

Introduction:

In the world of culinary delights, finding a dish that is both flavorful and healthy can sometimes feel like searching for a needle in a haystack. However, fear not, for I present to you a recipe that marries taste and nutrition seamlessly: lighter pan-fried chicken with green beans and tomatoes. This dish not only tantalizes your taste buds but also nourishes your body with wholesome ingredients. Join me on a culinary journey as we explore the steps to create this delectable meal.

Lighter Green Bean and Tomato Pan-Fried Chicken Recipe
Lighter Green Bean and Tomato Pan-Fried Chicken Recipe

Section 1: The Ingredients

Let’s start our culinary adventure by gathering the necessary ingredients for Lighter Pan-Fried Chicken with Green Beans and Tomatoes.

Here’s what you’ll need:

  1. Chicken breasts (skinless and boneless) Tender, lean, and protein-packed, chicken breasts form the heart of this dish.
  2. Fresh green beans Bursting with vitamins and minerals, green beans add a vibrant color and crisp texture to the recipe.
  3. Ripe tomatoes Juicy and flavorful, tomatoes bring a tangy sweetness to the dish while providing essential antioxidants.
  4. Olive oil: A heart-healthy fat, olive oil serves as the base for pan-frying the chicken and vegetables.
  5. Garlic: Aromatic and savory, garlic infuses the dish with depth of flavor.
  6. Lemon: Bright and citrusy, lemon zest and juice lend a refreshing zing to the chicken and veggies.
  7. Fresh herbs (such as parsley or basil): Fragrant and verdant, fresh herbs elevate the dish with their aroma and taste.
  8. Salt and pepper are essential seasonings that enhance the flavors of the ingredients.

Section 2: Preparation

Now that we have all our ingredients ready, it’s time to prepare them for cooking.

Follow these simple steps:

  1. Trim any excess fat from the chicken breasts and season them with salt, pepper, and a squeeze of lemon juice. Set aside to marinate while you prepare the other ingredients.
  2. Rinse the green beans under cold water and trim off the ends. If the beans are long, you can also cut them in half for easier cooking.
  3. Dice the tomatoes into bite-sized pieces, discarding the seeds if desired.
  4. Finely mince the garlic cloves for flavoring the dish.
  5. Zest the lemon and chop the fresh herbs. We will use these to garnish the finished dish.

Section 3: Cooking Instructions

Lighter Green Bean and Tomato Pan-Fried Chicken Recipe

With our ingredients prepped and ready,

let’s move on to the cooking process:

  1. Heat a tablespoon of olive oil in a large skillet over medium-high heat. Once the oil is hot, add the marinated chicken breasts to the pan. Cook for 5–6 minutes on each side, or until the chicken is golden brown and cooked through. Remove the chicken from the skillet and set it aside.
  2. In the same skillet, add another tablespoon of olive oil, if needed. Add the minced garlic and cook for 1-2 minutes, or until fragrant.
  3. Add the green beans to the skillet and sauté them for 4-5 minutes, or until they are tender-crisp.
  4. Stir in the diced tomatoes and cook for an additional 2–3 minutes, allowing them to soften slightly.
  5. Return the cooked chicken breasts to the skillet, nestling them among the green beans and tomatoes. Allow everything to heat through for a couple of minutes.
  6. Just before serving, squeeze fresh lemon juice over the dish, and sprinkle with lemon zest and chopped herbs for a burst of freshness and flavor.

Section 4: Serving Suggestions

Now that our lighter pan-fried chicken with green beans and tomatoes is ready, it’s time to plate up and enjoy!

Here are a few serving suggestions to enhance your dining experience:

Lighter Green Bean and Tomato Pan-Fried Chicken Recipe

  1. Serve the chicken, green beans, and tomatoes hot straight from the skillet for maximum freshness and flavor.
  2. Pair the dish with a side of fluffy brown rice or quinoa for a wholesome and satisfying meal.
  3. Garnish with additional fresh herbs and a drizzle of balsamic glaze for an extra touch of elegance.
  4. Accompany a crisp green salad dressed in a light vinaigrette to add brightness and contrast to the plate.

Here’s a recipe for lighter pan-fried chicken with green beans and tomatoes:

Ingredients:

  • 4 boneless, skinless chicken breasts.
  • Salt and pepper to taste
  • 2 tablespoons of olive oil
  • 2 cloves garlic, minced
  • 1 pound of green beans, trimmed
  • 1 pint of cherry tomatoes, halved
  • 1 lemon, zest and juice
  • 1/4 cup chicken broth or water
  • Fresh parsley, chopped (for garnish, optional)

Instructions:

Lighter Green Bean and Tomato Pan-Fried Chicken Recipe

  1. Season the chicken breasts with salt and pepper on both sides.
  2. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
  3. Once the oil is hot, add the chicken breasts to the skillet and cook for 5–6 minutes on each side, or until they are golden brown and cooked through. Remove the chicken from the skillet and set it aside.
  4. In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and cook for 1-2 minutes until fragrant.
  5. Add the green beans to the skillet and cook for 4–5 minutes, stirring occasionally, until they start to soften.
  6. Add the cherry tomatoes to the skillet and cook for an additional 2–3 minutes, until they begin to soften and release their juices.
  7. Pour in the chicken broth or water and scrape up any browned bits from the bottom of the skillet.
  8. Return the chicken breasts to the skillet, nestling them among the green beans and tomatoes.
  9. Drizzle the lemon juice over the chicken and vegetables, and sprinkle the lemon zest on top.
  10. Cover the skillet and let everything cook together for 2-3 minutes, or until the chicken is heated through and the vegetables are tender-crisp.
  11. Remove the skillet from the heat and garnish with chopped parsley, if desired.
  12. Serve the pan-fried chicken with green beans and tomatoes hot, alongside rice, quinoa, or crusty bread.

Directions

step 1:

Combine the buttermilk, eggs, garlic cloves, two teaspoons of salt, and one teaspoon of pepper in a large bowl. Whisk all of these ingredients together. Put the chicken in a big plastic freezer bag that has a ziplock closure, and then pour the buttermilk mixture over the chicken. Seal the bag, being sure to remove as much air as you can. Alternately, put the ingredients in a large bowl and cover it with a lid that fits snugly. Chill for eight to twenty-four hours.

Lighter Green Bean and Tomato Pan-Fried Chicken Recipe

step 2:

Bake at 425 degrees Fahrenheit. Heat some oil in a large cast iron skillet over medium-high heat.

step 3:

Drain the chicken well and discard the buttermilk mixture. In a large bowl, combine the flour, cornstarch, two teaspoons of salt, and one teaspoon of pepper by whisking them together before adding the pepper. Dredge the chicken, one piece at a time, in the flour mixture until completely covered. Once you place the coated chicken pieces on a wide sheet of aluminum foil, let them stand for approximately fifteen minutes to allow the coating to dry out.

step 4:

In hot oil, fry chicken in batches, four pieces at a time, until it is golden brown, which should take about three minutes per side. Once browned, transfer the chicken to a wire rack or a wide baking sheet with a rim. Bake the chicken in a prepared oven until it’s fully cooked and has a rich golden brown color.

step 5:

Lighter Green Bean and Tomato Pan-Fried Chicken Recipe

During this time, allow the skillet to cool off for around five minutes while the chicken bakes. Carefully pour all the frying oil into a metal bowl, allowing the flour to settle to the bottom of the basin. Scrape the skillet clean.

step 6:

To the skillet, add two tablespoons of the frying oil, and then place the skillet over medium-high heat. After adding the green beans and shallot, continue cooking them without stirring for approximately four minutes, or until they begin to brown. Stir in the tomatoes and continue cooking without moving for approximately two minutes, or until the beans and shallot have become scorched and the tomatoes have begun to burst.

Add the remaining three-quarters of a teaspoon of salt and half a teaspoon of pepper. After transferring the veggies to a serving tray, lemon juice should be added to them. The vegetables should be served alongside the fried chicken as soon as possible.

step 7:

For the air fryer method, continue with the first step of the recipe. Preheat the air fryer to 375 degrees Fahrenheit (or 380 degrees Fahrenheit if your air fryer only has 10-degree increments). Continue with the third step of the recipe, then spray four pieces of chicken generously with cooking spray on both sides, and then set them in an air fryer that has been preheated first.

Cook for approximately 19 to 21 minutes, turning the chicken once halfway through the cooking process, until it is golden brown and crisp, and a thermometer put into the thickest part of the chicken registers 165 degrees Fahrenheit. Next, move on to the sixth stage of the recipe.

Conclusion: 

Lighter Pan-Fried Chicken with Green Beans and Tomatoes is a delightful dish that proves healthy eating doesn’t have to compromise on taste. With its succulent chicken, crisp green beans, and juicy tomatoes, this recipe is sure to become a favorite in your culinary repertoire. So, roll up your sleeves, gather your ingredients, and let’s embark on a culinary journey that nourishes both body and soul. Bon appétit!

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