High Protein | High Fibre

Braised leeks and butter beans with chicken

372

Calories

39.9g

Protein

9.7g

Fibre

A gentle, one-pan braise where leeks melt down into a light, creamy-textured sauce with crushed butter beans and poached chicken. Comforting without being heavy, and finished with lemon, thyme and parmesan.

Serves 1

Braised leeks and butter beans with chicken — recipe photograph from Finding Balance by Jemima Prest

Ingredients

Servings
  • Leeks, sliced into rounds120g
  • Extra virgin olive oil10ml
  • Garlic1 clove, crushed
  • Butter beans, drained120g
  • Chicken bone broth150g
  • Chicken breast fillet, skinless90g
  • Thyme, fresh (leaves picked)1g
  • Parmesan, finely grated12g
  • Lemon juice½ lemon
  • Chives, fresh (snipped)1g

Nutritional values are estimates based on ingredients entered into the NutraCheck app. Exact values may vary depending on specific ingredients used.

Method

  1. 01

    Heat the extra virgin olive oil in a wide pan or shallow casserole over a medium-low heat. Add the leeks with a pinch of salt and cook gently, stirring often, until soft and just starting to turn golden at the edges.

  2. 02

    Add the garlic and cook for 30 seconds until fragrant. Add the butter beans and half the thyme, then pour in the chicken bone broth.

  3. 03

    Bring to a gentle simmer, then nestle in the chicken breast. Poach gently, turning once, until cooked through, the broth should barely bubble.

  4. 04

    Lift the chicken onto a board and slice. Meanwhile, lightly mash a few beans against the side of the pan to thicken the sauce.

  5. 05

    Off the heat, stir through the lemon juice, remaining thyme, parmesan and seasoning until the beans are creamy and well combined.

  6. 06

    Spoon the beans into a bowl, top with the sliced chicken, and scatter over the chives.

  7. 07

    Family option: I bake a sheet of puff pastry in the air fryer and offer it as an optional extra with a side of broccolli.  Everyone is happy.