This Mediterranean-Inspired Chicken with White Bean Purée is a flavorful and nutritious dish that combines the creamy texture of white bean purée with the savory taste of ground chicken, complemented by fresh arugula, juicy cherry tomatoes, and tangy feta cheese. It’s a quick and easy meal, perfect for busy weeknights or a healthy lunch option.

Full Recipe:

Ingredients

1 lb ground chicken thighs
1 teaspoon dried oregano
1 pinch red pepper flakes
Kosher salt and freshly cracked black pepper, to taste
2 cups arugula
1 pint cherry tomatoes, halved
¼ cup crumbled feta cheese
2 tablespoons extra virgin olive oil

For the White Bean Purée:

32 oz canned white beans, drained and rinsed
1 garlic clove
2 tablespoons lemon juice
2 dashes cayenne pepper (optional)
⅓ cup extra virgin olive oil
Kosher salt and freshly cracked black pepper, to taste

Directions

Heat a large non-stick skillet over medium-high heat. If not using a non-stick skillet, add a tablespoon of olive oil. Add the ground chicken thighs, red pepper flakes, dried oregano, salt, and pepper. Break up the chicken into small pieces and cook until fully cooked and no longer pink, about 5-8 minutes.
While the chicken is cooking, prepare the white bean purée. In a food processor, combine the white beans, garlic, lemon juice, and cayenne pepper (if using). Pulse until combined. With the processor running, slowly add the olive oil until the mixture is creamy and smooth. Season with salt and pepper to taste.
To assemble, spread a layer of the white bean purée on a plate or shallow bowl. Top with the cooked ground chicken, arugula, halved cherry tomatoes, and crumbled feta cheese. Drizzle with olive oil and serve.

Nutritional Facts (Per Serving)

Please note that nutritional values are approximate and can vary based on specific ingredients and portion sizes.

Calories: Approximately 450 kcal
Protein: 35g
Carbohydrates: 25g
Fat: 25g
Saturated Fat: 6g
Fiber: 7g
Sugar: 3g
Sodium: 600mg

The Origins of Mediterranean Cuisine

Mediterranean cuisine refers to the traditional food of the countries bordering the Mediterranean Sea, including parts of Southern Europe, North Africa, and the Middle East. It is known for its use of fresh, seasonal ingredients like vegetables, fruits, whole grains, legumes, fish, and olive oil, along with moderate amounts of dairy, meat, and poultry. One of the defining features of Mediterranean cooking is its focus on using healthy fats, particularly olive oil, which is rich in monounsaturated fats and has been associated with numerous health benefits.

The Mediterranean diet is more than just a set of recipes; it represents a lifestyle that prioritizes not only healthy eating but also physical activity and social connection. Meals are often enjoyed with family and friends, and there is an emphasis on savoring food rather than rushing through it. The Mediterranean diet has been extensively studied and is considered one of the healthiest ways to eat, with research showing that it can help reduce the risk of heart disease, improve cognitive function, and promote longevity.

The Mediterranean-Inspired Chicken with White Bean Purée draws on these culinary traditions, using ingredients that are staples in Mediterranean kitchens. Chicken, beans, olive oil, feta cheese, and fresh herbs all play central roles in this dish, creating a well-rounded meal that is both satisfying and nutritious.

Health Benefits of Mediterranean-Inspired Chicken with White Bean Purée

One of the most appealing aspects of this dish is its health benefits. By incorporating lean protein, fiber, and heart-healthy fats, it delivers a variety of essential nutrients that support overall health. Let’s take a closer look at the benefits of some key ingredients:

Ground Chicken: Ground chicken is a lean source of protein, making it an excellent choice for those looking to build or maintain muscle mass while keeping fat intake in check. Unlike red meat, which can be higher in saturated fat, chicken is a more heart-healthy option that is still rich in protein. Chicken is also a good source of essential vitamins and minerals, including niacin, vitamin B6, and phosphorus, all of which play important roles in energy production and bone health.
White Beans: Beans are a fantastic plant-based protein source, providing a wealth of nutrients including fiber, iron, magnesium, and potassium. The high fiber content of beans promotes digestive health and helps regulate blood sugar levels, making them an excellent choice for those managing diabetes or looking to improve gut health. Beans are also rich in antioxidants, which can help protect the body against oxidative stress and inflammation.
Arugula: Arugula is a leafy green that is low in calories but high in nutrients, making it a great addition to any diet. It’s a rich source of vitamins A, C, and K, as well as calcium and folate. These nutrients contribute to healthy skin, immune function, and bone health. Arugula also contains compounds that have been shown to have anti-inflammatory properties, which can help reduce the risk of chronic diseases.
Tomatoes: Tomatoes are packed with vitamins, minerals, and antioxidants, including vitamin C, potassium, and lycopene. Lycopene is a powerful antioxidant that has been linked to a reduced risk of cancer and heart disease. Tomatoes also provide fiber, which supports digestive health and helps regulate cholesterol levels.
Feta Cheese: Feta cheese, while high in fat, is made from sheep’s or goat’s milk, which makes it easier to digest than cow’s milk cheese. It’s also lower in calories and fat than many other cheeses, making it a good option for those looking to enjoy the flavor of cheese without overindulging. Feta is also a source of calcium and phosphorus, which support bone health.
Olive Oil: Olive oil is a cornerstone of the Mediterranean diet, and for good reason. It is rich in monounsaturated fats, which have been shown to reduce bad cholesterol levels and lower the risk of heart disease. Olive oil is also packed with antioxidants, including vitamin E, which help protect the body from inflammation and oxidative stress.

How to Make the Mediterranean-Inspired Chicken with White Bean Purée

This recipe is a perfect example of how simple ingredients can come together to create a flavorful, satisfying dish. The key to this recipe is balancing the creamy texture of the white bean purée with the savory taste of the chicken and the freshness of the arugula and tomatoes. The feta cheese adds a salty, tangy note that complements the other ingredients beautifully.

The white bean purée is made by blending cooked white beans with garlic, lemon juice, and olive oil. This creates a smooth and creamy base that pairs perfectly with the chicken. The chicken itself is seasoned with oregano and red pepper flakes, giving it a Mediterranean flair. Once the chicken is cooked, it’s served over the white bean purée, with a handful of fresh arugula, halved cherry tomatoes, and crumbled feta cheese on top. The dish is then drizzled with olive oil for an added richness.

Serving Suggestions

While the Mediterranean-Inspired Chicken with White Bean Purée is a complete meal on its own, there are several ways you can serve it to make the experience even more enjoyable:

Add a Side Salad: Pair this dish with a simple Greek salad made with cucumbers, red onions, olives, and more feta cheese. This will add a refreshing contrast to the creamy white bean purée and provide extra crunch.
Serve with Whole Grains: If you’re looking for additional fiber and nutrients, serve this dish with whole grains like quinoa, farro, or brown rice. These grains are high in fiber and will help keep you feeling full longer.
Drizzle with Balsamic Glaze: For an extra burst of flavor, drizzle some balsamic glaze over the dish. The tangy sweetness of the glaze complements the richness of the white bean purée and the savory chicken perfectly.
Pair with Wine: A light white wine, such as a Sauvignon Blanc or Pinot Grigio, would pair nicely with this dish. The acidity of the wine balances the richness of the feta cheese and the creaminess of the beans.

Modifications and Variations

While the Mediterranean-Inspired Chicken with White Bean Purée is delicious as written, there are several ways to modify the recipe to suit different tastes and dietary needs:

Use Ground Turkey or Pork: If you prefer a different protein, you can substitute ground chicken with ground turkey or ground pork. Both options will work well with the flavors in this dish.
Make it Vegan: To make this dish vegan, you can replace the ground chicken with plant-based protein, such as crumbled tempeh or tofu. For the feta cheese, look for vegan feta or omit it altogether.
Spicy Variations: If you like your food with a little more heat, you can increase the amount of red pepper flakes or add fresh chili peppers to the chicken while cooking. A drizzle of hot sauce can also add an extra kick to the dish.
Substitute for White Beans: If you’re not a fan of white beans, you can use other types of beans, such as cannellini beans, chickpeas, or lentils. Each of these beans will provide a slightly different flavor and texture but will still create a creamy purée.

Conclusion

The Mediterranean-Inspired Chicken with White Bean Purée is a perfect example of how simple, wholesome ingredients can come together to create a meal that is both flavorful and nutritious. With its balance of lean protein, fiber, healthy fats, and fresh vegetables, this dish is a great choice for anyone looking to eat healthily without sacrificing taste.

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