recipe green bean casserole healthy

recipe green bean casserole healthy

Green bean dish with chicken

Green beans with meat and garlic
Preparation time 20 mins
Cooking time 45 mins
 

Ingredient:

  • 1.5 kg fresh or frozen green beans
  • 1 kg chicken (thighs, chest, wings – parts with bones and skin)
  • 3 cloves garlic
  • 150 g onion
  • 2 large carrots
  • 1 medium bell pepper
  • 2 canned tomatoes
  • 4 tablespoons broth
  • 2 tablespoons oil
  • 1 bunch fresh parsley
  • A bay leaf
  • Salt
  • Pepper

 

Optional ingredient:

  • 50 g butter
  • 1 liter of chicken or vegetable soup (can be replaced with hot water)
  • 50 g flour

 

Fancy a tasty and flavorful green bean dish, with a few juicy pieces of chicken, for a good protein intake? From this recipe you will learn to prepare a tasty food at any time, which is not only a seasonal option during the summer, when you can enjoy fresh vegetables, but also in the cold seasons, because it will work just as well with green beans in the freezer . However, we do not recommend green beans in a jar, which is softer and has a different taste, not being able to withstand the thermal preparation in order to obtain the special taste.

First, clean the chicken and cut it into smaller pieces, if necessary, then season it simply with salt and pepper, and set it aside to absorb the taste.

Meanwhile, clean the amount of beans chosen (if they are fresh), breaking the wooden stalks, wash them well in cold water several times, putting a pot of water to boil. When the water boils, throw in a tablespoon of salt and put the beans in it, scalding it for a maximum of 2 minutes, to soften it a little, then take it out in a bowl with cold water, to preserve the color for the low Transylvanian green beans. .

The onion is chopped, the pepper and carrots being cut, too, into small pieces or strips. The garlic will be crushed when it is necessary to use it.

You will heat the oil in a large saucepan or pan, adding and browning the selected chicken pieces nicely, so that their skin takes on a beautiful color, for up to 8 minutes. Then take them out and keep them covered to stay warm for the green bean recipe.

recipe green bean casserole healthy

Turn the heat to low and add the onion and garlic that you crush to the pan, adding the pepper. The chicken bean preparation is seasoned a little with salt and softened, then add the carrot and meat, as well as the bay leaf and mix with a spoon or a spatula a little, then the chicken and hot water (or basic soup) which to completely cover the preparation and let it boil until it melts, around 20-30 minutes, depending on the pan and fire.

Put the cleaned green beans in the preparation, adding hot water if necessary, bringing to a boil and leaving over medium heat without a lid, for low green beans with garlic. In a few minutes, a tasty pea dish can be ready, if the vegetables are fresh. If they are more sticky, they may need more time to prepare.

To thicken the sauce, the recipe for low legumes with garlic and chicken can include a mixture of flour and butter, in the resulting paste adding a little sauce, mixing well, then pour the result into the pan. If you want a bean pod with garlic and meat without the addition of sauce, you can let it boil until it gets the desired consistency.

At the end, turn off the heat and add to your food freshly chopped parsley, salt, pepper and another clove of crushed garlic if you want it to be faster. Serve hot with polenta or bread. This fried green bean with chicken lasts very well overnight, if needed. All we have to do is wish you good luck!

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