Lemon Chicken with Cannellini Beans and Rosemary

Serves	2
Prep time	5 minutes
Cook time	15 minutes
Total time	20 minutes
Meal type	Lunch, Main Dish, Snack
Misc	Child Friendly, Serve Hot
Occasion	Casual Party, Valentines day
Region	Italian
By author	Karen S Burns-Booth

A tangy, light bean casserole that is made in a pan on top of the hob and is on the table in under half an hour. Succulent chicken breasts are cooked with fragrant cumin, garlic, lemon and cherry tomatoes for a delightfully filling and tasty meal with only 275 calories per portion. (This recipe serves two people, so a total of 550 calories on the recipe, 275 calories per person)

Ingredients

low-fat cooking spray
2 tablespoons low-fat plain Bio-yoghurt
100ml vegetable stock (I used Marigold Swiss Vegetable Bouillon Powder)
200g cherry tomatoes, halved
1 x 400g tin of cannellini beans, drained and rinsed
juice and zest of 1 small lemon
1 tablespoon rosemary leaves, finely chopped and woody stem discarded
1/2 teaspoon cumin seeds
2 cloves garlic, peeled and finely chopped
200g chicken breast fillets, skinless and cut into small pieces
salt and freshly ground pepper

Note

Directions

Step 1	Heat a large frying pan that has a lid, or a wok and then spray with low-fat cooking spray. Season the chicken breast pieces and then fry for 5 minutes until golden brown and cooked through.
Step 2	Add the garlic and cumin seeds and stir around the pan until the spices smell fragrant, then add the rosemary, lemon juice and zest, beans, tomatoes, stock and seasoning and stir to combine them all.
Step 3	Bring to the boil, then turn down the heat, cover and simmer for 5 minutes.
Step 4	Remove from the heat and allow to cool for a minute or two before adding the yoghurt, stir well and serve in warmed bowls.
Step 5	Serve with crusty bread on a non-fast or diet day.