One-Pot Braised Chicken with Kale and White Beans
One-Pot Braised Chicken with Kale and White Beans provides 39g protein and 595 calories per serving — one of the highest-protein stovetop options with built-in micronutrients. Batch-preps 6 servings quickly, covering most of your weekly protein needs in a single cook session. Ideal for anyone tracking macros and wanting nutrient density alongside high protein intake.
Ingredients
- •Paprika, Ground(5g)
- •1 teaspoon sea salt
- •½ teaspoon freshly cracked black pepper
- •Chicken Thigh, Bone-In, Skin-On(1361g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Shallot
- •Low Sodium Chicken Broth(360g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Butter(30g)
- •Lemon Juice, Fresh(30g)
- •Tarragon, Fresh(15g)
- •Capers, Canned, Drained(60g)
- •Kale
- •Beans, Cannellini, Canned, Drained
Instructions
- 1In a small bowl, combine the paprika, salt, and pepper. Pat the chicken dry and season all over with the paprika mixture.
- 2Heat the olive oil in a large skillet or braiser over medium-high heat. Once the oil is glistening, working in batches, add the chicken skin sides down. Cook until the skin is golden brown and crisp, about 5 minutes. Flip and continue cooking until just browned, about 3 minutes more. Transfer to a plate and continue with the remaining chicken.
- 3Once the chicken is done, reduce the heat to medium. Add the shallot and cook, stirring often, until just tender, about 4 minutes. Add 1 cup of the chicken stock and the mustard. Bring to a simmer, scraping up any brown bits as you stir, until the sauce is reduced and thick enough to coat the back of a wooden spoon, about 5 minutes.
- 4Remove the skillet from the heat and slowly whisk in the cold butter. Once the butter is melted, stir in the lemon juice, tarragon, and capers. Add the kale and beans and toss until coated and the kale is wilted. Return the chicken to the pan, nestling it in.
- 5Pour the broth over the chicken, cover, and bring to a simmer over low heat. Cook until the internal temperature of the chicken reaches 165°F on a meat thermometer, about 35 minutes.
Nutrition — Per Serving
595
calories
39g
protein
47g
fat
- Carbohydrates
- 3g
- Saturated fat
- 13.6g
- Sodium
- 560 mg
- Dietary fiber
- 1.0g
6 servings per batch · ~318g each
Macro data sourced from USDA FoodData Central
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How much protein does One-Pot Braised Chicken with Kale and White Beans have per serving?
Each serving delivers 39g of protein with 595 calories, though the fat content is notably high at 47g with minimal carbs at 3g. This high-fat, high-protein profile reflects the braising preparation method.
How long does One-Pot Braised Chicken with Kale and White Beans take to prep?
Marked as quick prep, this one-pot recipe batch-cooks 6 servings on the stovetop for consistent meal prep across the week. One-pot braising consolidates cooking and cleanup into a single step.
Is One-Pot Braised Chicken with Kale and White Beans good for muscle gain?
At 39g protein per serving with only 3g carbs, this recipe is better suited for low-carb or ketogenic muscle-building approaches rather than traditional carb-supported training. The protein content alone supports muscle retention and growth during these specific diet frameworks.
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