Skinny Chicken with Garlicky Green Beans

Skinny Chicken over Garlicky Green Beans

Here’s a great recipe that shows you how to kick the fat to the curb yet leave the taste on the street. You won’t give up a thing making this Skinny Chicken that is served over a bed of delicious garlicky green beans.

Skinny Chicken with No Fat and Less Calories than Most Chicken Dishes –

Make some steamed rice or red skinned mashed potatoes for the kiddos to round out the meal, but for adults this can be eaten without the carbs if you like.

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Skinny Chicken over Garlicky Green Beans

Prep Time

2 mins

Cook Time

12 mins

Total Time

14 mins

 

Make this delicious low fat skinny chicken that is healthy and nutritious. Serve it on top of a bed of garlicky green beans.

Servings: 4

Calories: 140 kcal

Author: DinnerPlanner

Ingredients

• 1 lb. Boneless Chicken Breast
• Olive Oil Cooking Spray
• salt & pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 lemon
• 1/2 tablespoon soy sauce
• 1/2 teaspoon dried thyme
• 1 tablespoon chicken broth

GARLICKY GREEN BEANS

• 1 bag cut green beans, thawed
• 1 teaspoon chicken soup base
• 2-3 clove garlic, chopped fine
• olive oil spray
• salt & pepper

Instructions

To Cook the Chicken

1. Spray a skillet with a lid with nonstick spray. Lightly salt and pepper both sides of the chicken. Sprinkle both sides of the chicken with equal amounts of garlic powder, onion powder and thyme.

2. Cook both sides of the chicken until well browned.

3. Squeeze the lemon over the chicken and add the soy sauce and chicken broth. Cover and cook over medium-low heat for about 10 minutes.  Turn chicken once during cooking,

To Cook the Beans

1. Simmer green beans in about 1/2 cup of water with 1/2 teaspoon of soup base.  Lightly salt and pepper beans as they cook.

2. Drain beans and put them in a serving bowl.

3. Spray the pan with nonstick spray and cook the garlic for about 30 seconds. Add the beans back to the pan and stir to combine.

4. - Other Option -  Spray the pan with nonstick spray and cook the garlic for about 30 seconds. Add the beans, water and soup base to the pan and bring to a light boil. Lightly salt and pepper,

Nutrition Facts

Skinny Chicken over Garlicky Green Beans

Amount Per Serving

Calories 140

* Percent Daily Values are based on a 2000 calorie diet.

Let’s spill the beans on those greenie beanies – 

Green beans are a delicious and low fat way of adding nutrients to your diet and filling you up without a lot calories.

By adding just a touch of chicken soup base to the bean water, you get a lot of taste without any added fat. Use this method instead of butter to add flavor without calories.

There are many different things you can add to make green beans delicious – onions, spices, garlic, bits of bacon, ham .. .the list is endless.

Green beans fill you up and keep you fuller longer because they are filled with fiber.