Recipes, Lunch & Dinner Recipes

A Budget-Friendly, Healthy Chicken Dinner

If you’re looking for a delicious dinner that’s inexpensive, easy, and rich in flavor you’ll love this one-dish bake with juicy chicken, stewed cannellini beans, salty feta, and fresh herbs. All you have to do is add everything to one dish and bake for 40 minutes!

When it comes to budget-conscious grocery, focus on in-season foods (they’re typically less expensive because there’s a higher quantity available) as well as some canned products.

Canned beans are the perfect example of a nutritious, fiber-rich food that offers lots of health benefits (and sustainability benefits), for a low price.

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Canned tomatoes are another stellar choice! While winter is certainly not tomato season, canned tomatoes are picked at peak season and quickly processed to retain flavor. Adding them to more cost-conscious proteins that need to be cooked longer (like some cuts of beef), adds a rich depth of flavor with simple ingredients.

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By baking or roasting a dish, it’s important from a flavor perspective to provide a balance of fresh, bright flavors for contrast. You only need a very small amount of feta cheese for a big flavor impact. Fresh parsley, available at every basic grocery, goes a long way too and can be used for a week’s worth of meals (even the stems!).

For an added element of simplicity and consciousness in the kitchen, I’ve been a big fan of these Clever Cooking dishes for a while. They can seamlessly be used as multi-taskers in the fridge, oven, dishwasher and even directly onto the table as serving ware. If you’re in the market for a smart buy, you’ll love this line.

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The same goes for these extremely space-conscious trivets that fold into something the size of a deck of cards! A must-have for a dish that’s being served to the table in the container it was cooked in.

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Oven Roasted Tomato and Olive Chicken Thighs

theinspiredhome.com

Author

Carlene Thomas

Published

March 19, 2020

Modified

August 18, 2020

Yields

4 servings

Prep Time

5 minutes

Cook Time

40 minutes

INGREDIENTS

  • 1 cup canned, crushed tomatoes
  • 1 medium white onion, cut into wedges
  • 1 15.5 ounce can cannellini beans, rinsed and drained
  • 4 bone-in, skin-on chicken thighs (about 1.5 pounds)
  • salt & pepper, to taste
  • 1 lemon, cut into rounds
  • ¼ cup mixed olives (no pits)
  • 2 tbsp extra virgin olive oil
  • crumble feta, to serve
  • fresh Italian flat-leaf parsley, to top

DIRECTIONS

  1. Add crushed tomatoes, onion, and beans to dish. Stir to coat and lightly arrange in a single layer.
  2. Pat chicken dry. Salt and pepper. Add to dish on top of onion and beans. Add lemon rounds between chicken. Add olives. Drizzle chicken with olive oil.
  3. Bake at 375 for 40 minutes until chicken reaches internal temp of 165 F and tops are browned.
  4. Garnish with feta and parsley. Serve with a hearty bread or grain.

Nutrition Per Serving

Serving Size - 1 portion
Calories - 786
Carbohydrate - 75.8g
Cholesterol - 148mg
Fiber - 30.6g
Protein - 79.9g
Fat - 18.5g
Saturated Fat - 5.6g
Trans Fat - 0g
Unsaturated Fat - 0g
Sodium - 464mg
Sugar - 8.3g

Recipe Details

Cooking Method - Baking
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