5 High-Protein, High-Fiber Dinners (Made with Only 5 Ingredients!) | Allrecipes
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Skillet Chicken and White Bean Stew is a comforting dish that embodies the heartiness of American home cooking. Traditionally, stews are a way to utilize ingredients on hand, creating a satisfying meal that warms the soul. This dish showcases the simplicity of chicken and beans, often enjoyed in family gatherings and weeknight dinners. Variations exist across cultures, with different spices and vegetables reflecting local tastes, making it a versatile and beloved recipe.
Ingredients
- ●chicken thighs
- ●white beans
- ●olive oil
- ●onion
- ●garlic
- ●carrots
- ●celery
- ●chicken broth
- ●bay leaves
- ●thyme
- ●parsley
- ●black pepper
- ●salt
- ●red pepper flakes
Instructions
- 1Heat olive oil in a large skillet over medium heat until shimmering.
- 2Add diced onion, carrots, and celery; sauté until softened, about 5-7 minutes.
- 3Stir in minced garlic and red pepper flakes; cook for 1 minute until fragrant.
- 4Add chicken thighs to the skillet; cook until browned on both sides, about 5 minutes.
- 5Pour in chicken broth and add bay leaves and thyme; bring to a simmer.
- 6Add white beans; stir to combine and cook for 15-20 minutes until chicken is cooked through.
- 7Remove chicken, shred it, and return it to the skillet.
- 8Season with salt, black pepper, and chopped parsley to taste.
- 9Serve hot, garnished with additional parsley if desired.
Ingredient Alternatives
chicken thighs
Healthier: chicken breast
Cheaper: bone-in chicken pieces
Chicken breast is leaner, while bone-in pieces provide more flavor.
white beans
Healthier: cannellini beans
Cheaper: navy beans
Navy beans are often less expensive and still provide a creamy texture.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is more budget-friendly and has a neutral flavor.
chicken broth
Healthier: vegetable broth
Cheaper: water with bouillon cubes
Bouillon is a cost-effective way to add flavor without buying broth.
Techniques
sautéingstirring
Equipment
large skilletcutting boardknifespoon
🌶️🌶️🌶️Medium
Also Known As
Chicken and White Bean StewWhite Bean Chicken Stew
pescatarian
Ingredients
- ●2 cups cooked rice
- ●2 salmon fillets (6 oz each)
- ●1/4 cup teriyaki sauce
- ●1 tablespoon olive oil
- ●1 cup broccoli florets
- ●1/2 cup sliced carrots
- ●1/4 cup green onions, chopped
- ●1 tablespoon sesame seeds
- ●1/2 teaspoon salt
- ●1/4 teaspoon black pepper
Instructions
- 1Cook the rice according to package instructions and set aside.
- 2In a skillet, heat olive oil over medium heat.
- 3Season the salmon fillets with salt and black pepper.
- 4Place the salmon fillets in the skillet, skin-side down, and cook for about 4-5 minutes.
- 5Flip the salmon fillets and pour the teriyaki sauce over them. Cook for another 4-5 minutes until cooked through.
- 6While the salmon is cooking, steam the broccoli and carrots until tender, about 5-7 minutes.
- 7Once the salmon is cooked, remove it from the skillet and let it rest for a minute before flaking it into large pieces.
- 8In serving bowls, layer the cooked rice, steamed vegetables, and flaked salmon.
- 9Drizzle any remaining teriyaki sauce from the skillet over the bowls.
- 10Garnish with chopped green onions and sesame seeds before serving.
Equipment
skilletsteamerrice cookerserving bowls
Ingredients
- ●1 lb ground pork
- ●1 can (15 oz) black beans, drained and rinsed
- ●1 tsp cumin
- ●1 tsp chili powder
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●1/4 tsp salt
- ●1/4 tsp black pepper
- ●8 tostada shells
- ●1 cup shredded lettuce
- ●1 cup diced tomatoes
- ●1/2 cup crumbled queso fresco
- ●1/4 cup chopped cilantro
- ●1 lime, cut into wedges
Instructions
- 1In a large skillet over medium heat, cook the ground pork until browned, about 5-7 minutes.
- 2Add the black beans, cumin, chili powder, garlic powder, onion powder, salt, and black pepper to the skillet. Stir to combine and cook for an additional 5 minutes until heated through.
- 3While the pork and beans are cooking, prepare the tostada shells according to package instructions until crispy.
- 4To assemble, place a tostada shell on a plate and top with a generous portion of the pork and black bean mixture.
- 5Add shredded lettuce and diced tomatoes on top of the pork mixture.
- 6Sprinkle crumbled queso fresco and chopped cilantro over the toppings.
- 7Serve with lime wedges on the side for squeezing over the tostadas.
- 8Repeat the assembly process for the remaining tostada shells.
Equipment
large skilletspatulaserving plates
🌶️🌶️🌶️Low
Ingredients
- ●4 medium sweet potatoes
- ●2 cups cooked chicken, shredded
- ●1 cup coconut milk
- ●1 onion, diced
- ●2 cloves garlic, minced
- ●1 tbsp ginger, grated
- ●2 tbsp curry powder
- ●1 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup cilantro, chopped
- ●1 tbsp olive oil
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Wash the sweet potatoes and pierce them with a fork. Place them on a baking sheet and bake for 45-60 minutes, or until tender.
- 3In a large skillet, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
- 4Add the minced garlic and grated ginger to the skillet, cooking for an additional 1-2 minutes until fragrant.
- 5Stir in the curry powder, cumin, salt, and black pepper, cooking for another minute to toast the spices.
- 6Add the shredded chicken and coconut milk to the skillet, stirring to combine. Simmer for 5-10 minutes until heated through.
- 7Once the sweet potatoes are done, remove them from the oven and let them cool slightly.
- 8Cut each sweet potato in half lengthwise and scoop out a small portion of the flesh to create space for the filling.
- 9Spoon the chicken curry mixture into each sweet potato half, packing it in generously.
- 10Garnish with chopped cilantro before serving.
Equipment
baking sheetskilletknifecutting board
🌶️🌶️🌶️Low
Ingredients
- ●8 oz high-protein pasta
- ●1 cup ricotta cheese
- ●1 cup shredded mozzarella cheese
- ●1/2 cup grated Parmesan cheese
- ●1 can (15 oz) marinara sauce
- ●1/2 cup cooked ground turkey or chicken (optional)
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●1/2 tsp dried oregano
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh basil, chopped (for garnish)
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2Cook the high-protein pasta according to package instructions until al dente. Drain and set aside.
- 3In a large mixing bowl, combine the ricotta cheese, half of the mozzarella cheese, Parmesan cheese, marinara sauce, cooked ground turkey or chicken (if using), garlic powder, onion powder, oregano, salt, and black pepper. Mix well.
- 4Add the cooked pasta to the cheese mixture and stir until the pasta is evenly coated.
- 5Transfer the pasta mixture into a greased 9x13 inch baking dish.
- 6Sprinkle the remaining mozzarella cheese on top of the pasta mixture.
- 7Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
- 8Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden brown.
- 9Remove from the oven and let it cool for a few minutes before serving.
- 10Garnish with fresh basil before serving.
Equipment
large potmixing bowl9x13 inch baking dishaluminum foil
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