I love me some Mediterranean flavors, so fresh and so tasty…olives, garlic, vegetables, beans, fish…delish! These ingredients are especially beneficial to anyone with rheumatoid arthritis or high-blood pressure. Scientific research shows that diets rich in fruits, vegetables, fish, nuts, and beans have disease-fighting properties. One study involving people with rheumatoid arthritis showed that those who followed a Mediterranean-style diet had significantly less joint swelling, tenderness, and pain, and also lowered blood pressure. Sounds good to me!!! This recipe was inspired by a cod recipe I typically steam over the grill, but because I had no fish in the freezer, chicken was the next best lean meat! I do highly recommend making this with cod, tilapia or halibut though, wonderful!
-Mel
Health tips: Anti inflammatory, low fat, low carb, heart healthy, diabetes friendly
Ingredients (4 servings)
- 2 chicken breasts split horizontally, making 4 cutlets; or 8 chicken tenders (about 4 oz. each serving)
- A bit of salt
- Salt-free garlic herb type seasoning
- Pepper
- Olive oil
- 6 garlic gloves, sliced
- 1 cup of roasted red peppers
- 3/4 cup seedless kalamata olives, sliced in half
- 2 tablespoons of capers
- 1/2 low-sodium chicken broth
- 1 tablespoon of dijon mustard
- lemon juice
- 2 tablespoons parsley
- 1 teaspoon dill (optional)
- 1 1/2 15 oz cans of cannellini beans
Steps
1. Sprinkle chicken with a bit of salt, garlic seasoning and pepper on each side.
2. Heat olive oil n a large saute pan over medium-high heat and brown the chicken on both sides, about 3-4 minutes, until almost cooked through. Set aside covered with foil.
3. Add a little more olive oil in the pan, and lower heat. Slowly saute garlic until golden brown, then add in kalamata olives, red peppers, capers, 1 1/2 tablespoons of parsley and dill. Add salt-free garlic herb seasoning and pepper.
4. Whisk together chicken broth and dijon mustard, and deglaze the pan. Squeeze in some lemon juice. Heat mustard broth with vegetable mixture until it thicken slightly, about 1 minute. You’ll need to add some mustard broth to the cannellini beans so make sure there’s a good amount left in the pan, if not, you can add more of the broth and mustard mixture.
5. Pour the cannellini beans in a small saucepan and ladle in some of the mustard broth. Cook on medium heat until warm.
6. Put the chicken back in the saute pan with the vegetable mixture and broth, so that all the flavors marry and juices soak up in chicken. Ladle vegetables and broth over the chicken. Season as needed.
7. Cover loosely with foil and cook on low for about 3-4, until cooked through.
8. Serve chicken and vegetable mixture immediately over the cannellini beans and generously squeeze lemon on top. Sprinkle with 1/2 tablespoon of remaining parsley.
Family Apron 