⏱ 20 min totalCrispy Chicken Thighs with White Beans
Per 1 serving · 292 g · 8 ingredients
of a 2,000 cal day
- Protein26g21% of calories
- Carbs33g27% of calories
- Fat28g52% of calories
At a glance
One serving of Crispy Chicken Thighs with White Beans (292 g) has 492 calories, with 26 g of protein, 33 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (52% DV), dietary fiber (27% DV) and Vitamin E (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 32% and 31% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Dietary fiber27%
- Vitamin E20%
- Vitamin K34%
- Niacin30%
- Vitamin B640%
Good source of
10–19% of the daily value
- Thiamine19%
- Riboflavin (B2)18%
- Calcium14%
- Potassium19%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat32%
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
1 thigh, bone removed Chicken thigh- 🥄⅛ tsp Salt
⅛ tsp Black pepper
¼ cup, chopped Onion
¼ pepper Jalapeno peppers
½ cup White beans
¹⁄₁₆ cup Basil pesto
Directions
- 1
Heat a large skillet over high heat. Add half of the oil and swirl to coat.
- 2
Season the chicken all over with half of the salt and half of the black pepper. Place thighs skin side down in the hot pan.
- 3
Cook 2 minutes, then reduce heat to medium-high and set a second heavy skillet (or a weight) on top to press. Cook about 5 minutes until the skin is deeply crisp.
- 4
Remove the top skillet, flip the chicken, and cook about 2 minutes more or until cooked through to 165°F. Transfer to a plate and keep warm.
- 5
Return the pan to high heat and add the remaining oil. Add the onion and jalapeño and sauté about 2 minutes until lightly charred.
- 6
Stir in the white beans and cook 1 minute. Season with the remaining salt and pepper, then gently fold in the pesto. Spoon the bean mixture over the crispy chicken and serve.
Vitamins & minerals
Amounts for 1 serving (292 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 38 μg | 4% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 41 μg | 34% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 97 μg | 24% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 46 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 139 mg | 14% |
| Iron | 5 mg | 60% |
| Potassium | 887 mg | 19% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 295 mg | 42% |
| Zinc | 3 mg | 26% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 33% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 21 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 22 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 492 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Crispy Chicken Thighs with White Beans?
One serving of Crispy Chicken Thighs with White Beans (1 serving) has 492 calories, which works out to 169 calories per 100 g. That is about 25% of a 2,000-calorie day.
Are Crispy Chicken Thighs with White Beans high in protein?
It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Crispy Chicken Thighs with White Beans keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Crispy Chicken Thighs with White Beans?
535 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Crispy Chicken Thighs with White Beans?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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