Lemon Garlic Chicken & White Bean Skillet (30-Minute One-Pan Meal)

This Mediterranean-style skillet combines lean protein with fiber-rich Cannellini beans for a nutritionally dense meal that supports sustained energy. The flavor profile is built on the “fond”—the caramelized bits left in the pan after searing the chicken—which is deglazed with lemon juice and bone broth. This technique creates a bright, savory pan sauce that coats the ingredients without relying on butter or heavy cream.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 20 Min
• Total Time: 30 Min
• Yield: 4 Servings
• Calories: 345 kcal per serving

Ingredients:

The Protein & Aromatics

• 1.25 lbs Chicken Breast, cut into 1-inch pieces
• 3 cloves Garlic, minced
• 1 tbsp Avocado Oil (High smoke point for the perfect sear)
• 1/2 tsp Salt and 1/2 tsp Cracked Black Pepper

The Fiber & Sauce

• 1 can (15 oz) Cannellini Beans, drained and rinsed
• 1/2 cup Low-Sodium Chicken Bone Broth
• 1 large Lemon, juiced and zested
• 1 tsp Dried Oregano
• 1/4 tsp Red Pepper Flakes (Optional)

Garnish

• 1/4 cup Fresh Parsley, chopped
• Lemon Slices for presentation

Preparation Steps:

1. Searing the Chicken

1. Heat the avocado oil in a large skillet over medium-high heat. Season the chicken pieces with salt, pepper, and oregano.
2. Add the chicken to the skillet in a single layer. Sauté for 6–8 minutes, turning occasionally, until the chicken is golden brown and reaches an internal temperature of 165°F (74°C). Remove the chicken from the pan and set aside.

2. Sautéing the Aromatics

3. Reduce the heat to medium. In the same pan (do not wipe it out), add the minced garlic and red pepper flakes.
4. Cook for only 30–60 seconds until fragrant, being careful not to burn the garlic.

3. Creating the Pan Sauce

5. Pour in the chicken bone broth, lemon juice, and lemon zest. Use a wooden spoon to scrape up the browned bits (fond) from the bottom of the pan.
6. Add the drained white beans to the liquid. Simmer for 5 minutes, allowing the beans to heat through and the sauce to reduce slightly.

4. Combining and Garnishing

7. Return the cooked chicken and any accumulated juices back to the skillet. Toss gently to coat the chicken and beans in the lemon-garlic sauce.
8. Simmer for an additional 2 minutes. Remove from heat and garnish generously with fresh parsley and extra lemon slices.

Expert Tips:

• The “Creamy” Hack: For a thicker sauce without adding dairy, mash about 1/4 cup of the white beans directly into the skillet with a fork. This releases natural starches that thicken the broth naturally.
• Bean Varieties: While Cannellini beans are preferred for their creamy texture, Great Northern beans or chickpeas are suitable high-fiber substitutes.