Name: Mediterranean Lemon-Rosemary Chicken with White Bean Mash
Prep time: 35 min
Total time: 35 min
Yield: 4 servings
Ingredients: 8 boneless, skinless chicken breasts (about 200g each); 2 tbsp extra-virgin olive oil; 2 tsp fresh rosemary, finely chopped; 3 garlic cloves, minced; 1 lemon (zest and juice); 2 (15-oz) cans cannellini beans, drained and rinsed; 1/2 cup low-sodium chicken broth; 1/4 cup fresh parsley, chopped; 1 cup cherry tomatoes, halved; Salt and black pepper, to taste

Mediterranean Lemon-Rosemary Chicken with White Bean Mash

BakedCinnamon0086

This Mediterranean Lemon-Rosemary Chicken with White Bean Mash delivers bold Mediterranean flavors and a whopping 66g of protein per serving—without any high-purine meats. The juicy, herbed chicken is complemented by a creamy, garlicky white bean mash, brightened with lemon and fresh parsley. Cherry tomatoes add freshness and a pop of color, making this dish as vibrant as it is satisfying. The recipe layers classic Mediterranean pairings—lemon and rosemary, garlic and beans—for a synergistic flavor experience. With straightforward steps and familiar ingredients, it’s a dinner that’s both nourishing and exciting for anyone mindful of gout, and perfect for sharing with family or friends.

Ingredients

Instructions

Pat chicken breasts dry. Season both sides generously with salt, pepper, lemon zest, and chopped rosemary.
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken breasts and cook 4-5 minutes per side, until golden and cooked through (internal temp: 165°F). Transfer to a plate and cover loosely with foil to rest.
Lower heat to medium. Add remaining olive oil to the skillet. Stir in garlic and sauté 30 seconds, then add cherry tomatoes. Cook 2-3 minutes until tomatoes soften.
Add cannellini beans and chicken broth to the skillet. Simmer 3-4 minutes, gently mashing beans with a wooden spoon for a creamy texture. Season with salt and pepper.
Stir in lemon juice and half the parsley. Taste and adjust seasoning. Spread bean mash onto plates.
Slice chicken and arrange over bean mash. Spoon tomatoes and pan juices on top. Garnish with remaining parsley. Serve immediately.