French · Dinner
French Roast Chicken with Garlic and Herbs (High-Protein)
Roasted bone-in chicken breast with garlic and herbs, finished under high heat with lemon and pan juices. A white bean and shallot ragout with parsley adds fibre and extended protein alongside crisp-skinned chicken, giving a French bistro-style single-portion roast well above standard protein levels.
$5
15 minsPrep
45 minsCook
60 minsTotal
MediumLevel
Nutrition per serving
498Calories
50.8gProtein
22.1gFat
17.4gCarbs
1.8gSugar
7.2gFiber
512mgSodium
140mgChol
4.2gSat Fat
762mgPotassium
104mgCalcium
2.8mgIron
0.6mcgVitamin B12
22mgVitamin C
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat the chicken breasts dry and season with salt and pepper. Mince the garlic and mix with thyme, rosemary, and 1 tbsp olive oil to form a paste.
2
Build
Loosen the skin on each breast with your fingers and push the herb oil paste under the skin, then rub any remaining paste over the outside.
3
Roast
Place breasts skin-side up in an ovenproof skillet over medium-high heat at 425°F (220°C) for 30–35 minutes until skin is deep golden and internal temperature reaches 165°F (74°C).
4
Rest
Squeeze lemon halves over the chicken in the last 3 minutes of roasting, then transfer to a plate and rest uncovered for 8 minutes.
5
Sauté
Pour off all but 1 tablespoon of fat from the skillet and sauté the sliced shallot over medium heat for 2–3 minutes until softened and translucent.
6
Simmer
Add the drained cannellini beans, chicken stock, and white wine vinegar to the skillet and simmer over medium-low heat for 4–5 minutes, scraping up the browned bits.
7
Finish
Stir the chopped parsley through the bean ragout off the heat.
8
Plate
Spoon the bean ragout onto a plate and set the rested chicken breast on top, spooning any resting juices over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz210g, 2 bone-in skin-on breasts chicken-breast
- 6 cloves6 cloves garlic
- 2 tbsp2 tbsp fresh thyme leaves
- 2 tsp2 tsp fresh rosemary
- 4 tbsp60ml olive oil
- 11 lemon, halved
- 3/4 cup141g cannellini beans
- 22 small shallot
- 4 tbsp60ml chicken stock
- 2 tsp10ml white wine vinegar
- 2 tbsp2 tbsp fresh parsley
- salt and black pepper to taste
