High Protein Chicken Skillet with White Beans

• One skillet handles browning, simmering, and wilting spinach, so cleanup stays contained after dinner. The tomatoes and stock become a light broth that reaches every bite without a separate sauce.
• Canned white beans turn a modest amount of chicken into four complete bowls. They also keep their shape during the brief simmer, which gives the dish a more substantial texture than tomatoes alone.
• The chicken cooks first, then returns to the pan near the end. That order lets the onions soften properly and gives the broth time to reduce without overcooking the chicken pieces.

• 1 1/2 pounds chicken breast, cubed (680 g)
• 1 tablespoon olive oil (14 g)
• 1 yellow onion, chopped (200 g)
• 3 garlic cloves, minced (9 g)
• 1/2 teaspoon smoked paprika (1 g)
• 1 can diced tomatoes, 14.5 ounces (411 g)
• 1 can cannellini beans, 15 ounces (425 g)
• 3/4 cup chicken stock (180 g)
• 5 ounces baby spinach (142 g)
• 1/3 cup grated Parmesan (30 g)
• 1 tablespoon lemon juice (15 g)
• 1/4 teaspoon black pepper (1 g)

Ingredient notes

• Chicken breast keeps the cooking time short and makes evenly sized bites. Cut pieces close to one inch so they brown before the centers finish cooking. Boneless thighs are a useful swap, though they may need a few extra minutes in the simmering sauce.
• Cannellini beans have a creamy center and mild flavor that fits the lemon and Parmesan. Great Northern beans also work well. Drain and rinse them before adding, which keeps the tomato broth from becoming cloudy and removes the canned liquid flavor.
• Use diced tomatoes with their juices because both solids and liquid build the skillet sauce. Fire-roasted tomatoes add a deeper, smokier note if you have them. Avoid drained tomatoes here, since the pan needs that liquid for the short simmer.
• Chicken stock supplies enough liquid to loosen browned bits and warm the beans. Store-bought stock is completely fine. Choose a low-sodium version if possible, then taste only after Parmesan and lemon go into the finished skillet.
• Baby spinach wilts quickly and avoids extra chopping at the end. Regular spinach is fine after removing tough stems and slicing the leaves. Add it in handfuls, allowing each addition to collapse before the next one hits the pan.

1. 1Prep the pan

   Pat the chicken dry, then cut it into even one-inch pieces. Chop the onion and mince the garlic before heating the skillet. Open, drain, and rinse the beans, then keep the tomatoes, stock, spinach, Parmesan, and lemon close by for a smooth finish.

2. 2Brown the chicken

   Heat olive oil in a large skillet over medium-high heat. Season chicken with pepper and add it in one layer. Leave it undisturbed for two minutes, then turn pieces until lightly browned. Transfer chicken to a plate; it will finish cooking later in the sauce.

   

3. 3Build the sauce

   Lower heat to medium and add onion to the same skillet. Cook until softened and translucent, scraping up browned bits with a wooden spoon. Stir in garlic and smoked paprika for 30 seconds. Add diced tomatoes with juices and chicken stock, then bring the mixture to a lively simmer.

   

4. 4Simmer the beans

   Stir in the rinsed cannellini beans and return the browned chicken with any plate juices. Cover the skillet and simmer gently for six to eight minutes. The broth should bubble around the edges while the chicken finishes cooking and the beans warm through.

5. 5Wilt the spinach

   Uncover the skillet and add spinach by the handful. Fold it through the hot tomato mixture until wilted, about two minutes. Keep the heat at medium so excess liquid reduces gradually. Stir occasionally, making sure the beans stay mostly intact and the chicken remains evenly coated.

6. 6Finish and serve

   Turn off the heat and stir in Parmesan and lemon juice. Taste the sauce, adding more black pepper if wanted. Let the skillet stand for two minutes so the cheese thickens the broth slightly. Spoon into four bowls, dividing chicken, beans, greens, and sauce evenly.

• Use a skillet at least 12 inches wide for better chicken browning. A crowded smaller pan steams the pieces before they can pick up color, and that moisture can leave the final broth thin.
• Keep the chicken pieces similar in size, especially when using thick breast portions. Small pieces finish early, while large chunks can need extra simmering and throw off the timing for the spinach.
• Do not drain the diced tomatoes. Their juices are part of the measured cooking liquid, and removing them can leave the beans dry before the chicken reaches 165°F in the center.
• If the sauce looks loose after spinach wilts, simmer uncovered for another two minutes. If it looks too tight, add stock one tablespoon at a time until it becomes spoonable again.

Serve this skillet in shallow bowls with toasted sourdough or garlic-rubbed bread for the tomato broth. A crisp cucumber salad with red wine vinegar brings contrast without another cooked component. For a heartier table, add cooked brown rice, couscous, or small pasta underneath. The skillet makes four dinner servings from 1 1/2 pounds of chicken. Reserve a little Parmesan and lemon zest for the table, so each bowl can be adjusted before eating.