Smoky Pan Roasted Chicken with Potatoes and Beans

Smoky Pan Roasted Chicken with Potatoes and Beans
Source: The 12-Week Diabetes Cookbook/Diabetes Forecast. Recipe Credit: . Photo Credit: Photography by Eric Hinders, Styling by Matt Zack, Food Styling by Skyler Myers.
Summary

Smoked paprika gives this pan-roasted chicken a delicious smoky flavor. Potatoes and green beans round out your plate for a budget-friendly meal in less than 30 mintues (and less than $2.50 a plate!)

Double Up: Double the chicken in this recipe and save the leftovers for Smoky Chicken and Three Bean Salad later in the week.

Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.

This recipe featured in:
Diabetes Forecast Magazine


 
  • Prep time
    10 min
  • Servings
    4 Servings
  • Serving size
    5 oz chicken, 3/4 cup potatoes, and 1 cup green beans
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    5 oz chicken, 3/4 cup potatoes, and 1 cup green beans
  • Amount per serving Calories 430

  • Total Fat 17g
    • Saturated Fat 3.5g
    • Trans Fat 0g
  • Cholesterol 155mg
  • Sodium 400mg
  • Total Carbohydrate 39g
    • Dietary Fiber 6g
    • Total Sugars 11g
  • Protein 32g
  • Potassium 950mg
  • Phosphorus 340mg

Choices/Exchanges: 1 1/2 Starch, 1/2 Carbohydrate, 2 Nonstarchy vegetable, 4 Lean protein, 1 1/2 Fat

Ingredients

Ingredients

  • smoked paprika
    2 tsp
  • cumin
    2 tsp
  • honey
    2 tbsp
  • red or yellow baby potatoes (washed and cut into 1-inch pieces)
    1 lbs
  • olive oil spray
    1
  • boneless, skinless chicken thighs (visible fat removed)
    1 1/2 lbs
  • fresh green beans (trimmed and cut into 1-inch pieces)
    1 lbs
  • fresh cilantro (chopped)
    1/2 cup
  • olive oil
    2 tbsp
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
Directions

Directions

  1. In a small bowl, mix the smoked paprika, cumin, and honey together to form a smooth, thick paste. Set aside.

  2. Place the potatoes in a large saucepan. Fill the pan with enough cold water to cover the potatoes. Cover with a lid and simmer for 10 minutes.

  3. While the potatoes are simmering, heat a large nonstick skillet over medium-high heat. Mist the skillet with olive oil spray. Add the chicken, smooth side down. Brown for 2 minutes. Flip and brown for 2 more minutes.

  4. Spoon the honey mixture over the chicken. Cover the skillet with a lid, lower the heat to medium, and cook for 5 minutes, until the chicken reaches an internal temperature of 170° F.

  5. While the chicken finishes cooking, add the green beans to the pan with the potatoes and continue to simmer, uncovered, for 5 minutes, or until the potatoes are cooked through.

  6. Remove the chicken from the stove. Drain the vegetables, place them in a bowl, and toss with the olive oil, salt, and pepper. Serve the veggies with the chicken.

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