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Itsjenifferjorge
Itsjenifferjorge
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Sunday 19 July 2026 02:27:59 GMT
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Creamy garlic parmesan beans, served with pan seared chicken + grilled asparagus 🫘 High protein, high fiber, low calorie ! Making healthy eating quick and easy this year 💚 Protein 60g / Calorie 549 Ingredients (Serves 2): 2 chicken breasts, skin on 1 tsp paprika 1 tsp garlic powder Salt and black pepper 250g mixed beans 4 garlic cloves, minced 120g 0% crème fraîche 160–200ml chicken bone broth 34g Parmesan, finely grated 2 tbsp fresh parsley, finely chopped Juice of 1.5 lemons 2 small bunches asparagus Recipe: -Pat the 2 chicken breasts very dry, season both sides with 1 tsp paprika, 1 tsp garlic powder, salt and black pepper, then place skin-side down in a cold stainless steel pan, bring to a medium heat and cook undisturbed for 6–7 minutes until the skin releases and turns deeply golden and crisp, flip and cook for a further 4–5 minutes until cooked through, then remove from the pan and rest skin-side up. -Lower the heat, keeping the chicken fat and golden bits in the pan, add the 4 minced garlic cloves and cook for 20–30 seconds until fragrant, then stir in the 250g mixed beans, 160–200ml chicken bone broth and 120g crème fraîche, simmering gently for 2–3 minutes until creamy and loose. -Remove the pan from the heat and stir through the 34g Parmesan, 2 tbsp parsley and the juice of 1 lemon, seasoning with black pepper to taste. -Pan-fry or grill the asparagus in a dry or lightly sprayed pan for 4–5 minutes until just tender, then finish with the juice of 1/2 a lemon, salt and black pepper. -Slice the chicken and serve over the creamy garlic Parmesan beans with the lemony asparagus on the side, finishing with a drizzle of olive oil and extra Parmesan if you like. #chickenrecipe #garlicparmesan #healthrecipe #highprotein #highfiber
Creamy garlic parmesan beans, served with pan seared chicken + grilled asparagus 🫘 High protein, high fiber, low calorie ! Making healthy eating quick and easy this year 💚 Protein 60g / Calorie 549 Ingredients (Serves 2): 2 chicken breasts, skin on 1 tsp paprika 1 tsp garlic powder Salt and black pepper 250g mixed beans 4 garlic cloves, minced 120g 0% crème fraîche 160–200ml chicken bone broth 34g Parmesan, finely grated 2 tbsp fresh parsley, finely chopped Juice of 1.5 lemons 2 small bunches asparagus Recipe: -Pat the 2 chicken breasts very dry, season both sides with 1 tsp paprika, 1 tsp garlic powder, salt and black pepper, then place skin-side down in a cold stainless steel pan, bring to a medium heat and cook undisturbed for 6–7 minutes until the skin releases and turns deeply golden and crisp, flip and cook for a further 4–5 minutes until cooked through, then remove from the pan and rest skin-side up. -Lower the heat, keeping the chicken fat and golden bits in the pan, add the 4 minced garlic cloves and cook for 20–30 seconds until fragrant, then stir in the 250g mixed beans, 160–200ml chicken bone broth and 120g crème fraîche, simmering gently for 2–3 minutes until creamy and loose. -Remove the pan from the heat and stir through the 34g Parmesan, 2 tbsp parsley and the juice of 1 lemon, seasoning with black pepper to taste. -Pan-fry or grill the asparagus in a dry or lightly sprayed pan for 4–5 minutes until just tender, then finish with the juice of 1/2 a lemon, salt and black pepper. -Slice the chicken and serve over the creamy garlic Parmesan beans with the lemony asparagus on the side, finishing with a drizzle of olive oil and extra Parmesan if you like. #chickenrecipe #garlicparmesan #healthrecipe #highprotein #highfiber
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