Harissa Chicken Thighs with White Beans, Blistered Tomatoes and Feta
Spiced pan-roasted chicken thighs, braised with creamy cannellini beans, blistered cherry tomatoes, wilted greens, and crumbled feta.
Why it works
Chicken thigh is a leucine-rich complete protein and, like any animal muscle, a natural source of creatine that supports phosphocreatine resynthesis for repeated hard efforts. Cannellini beans layer in plant protein plus resistant starch and soluble fiber, for a steady glycemic refill of glycogen, and that combined protein-and-fiber load slows gastric emptying to keep you full between training sessions. Potassium from the beans and tomatoes supports normal muscle contraction while it's at it.
Follows the Mediterranean diet's pairing of lean animal protein with legumes and vegetables, plus satiety research showing that high protein alongside viscous and resistant-starch fiber increases how full a meal leaves you.
Ingredients
- 400g boneless skinless chicken thighs
- 1 x 400g can cannellini beans, drained and rinsed (about 240g)
- 200g cherry tomatoes
- 120g baby spinach
- 60g feta cheese, crumbled
- 2 tsp harissa paste
- 1 tbsp olive oil
- 2 cloves garlic, sliced
- 1/2 tsp ground cumin
- Salt and black pepper to taste
Method
- Pat the chicken thighs dry, season with salt, pepper and cumin, then rub with the harissa paste.
- Heat the olive oil in a large skillet over medium-high heat and brown the thighs 4-5 minutes per side until deeply colored and cooked through, then set aside.
- Lower the heat to medium, add the garlic and cherry tomatoes and cook 3-4 minutes until the tomatoes blister and start to burst.
- Stir in the drained cannellini beans and a splash of water, gently crushing a few beans to thicken, and warm through for 3 minutes.
- Fold in the spinach until just wilted and season the beans to taste.
- Nestle the chicken back into the pan, scatter with crumbled feta and serve straight from the skillet.
