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
- 1Pat the chicken dry with paper towels. In a small bowl, combine the paprika with salt and pepper, then season the chicken all over on both sides.
- 2Heat the olive oil in a large skillet or braiser over medium-high heat until shimmering. Working in batches to avoid crowding, place the chicken skin-side down and cook for 5 minutes until the skin is golden brown and crisp. Flip and cook for 3 minutes more until the other side is browned. Transfer to a plate and repeat with remaining chicken.
- 3Reduce heat to medium. Add the diced shallot to the skillet and cook, stirring often, for 4 minutes until softened. Pour in the chicken broth and add the Dijon mustard, scraping up any browned bits from the bottom. Simmer for 5 minutes until the sauce thickens enough to coat the back of a spoon.
- 4Remove the skillet from heat. Slowly whisk in the cold butter until fully melted, then stir in the fresh lemon juice, fresh tarragon, and capers. Add the kale and cannellini beans, tossing until coated and the kale begins to wilt.
- 5Nestle the browned chicken back into the skillet among the kale and beans. Cover and bring to a simmer over low heat. Cook for 35 minutes, or until the chicken reaches an internal temperature of 165°F on a meat thermometer.
- 6Divide the chicken, kale, beans, and braising liquid evenly into 6 airtight containers while hot. Cool to room temperature before sealing and refrigerating.
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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