Tarragon chicken with creamy white beans
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein per serving
One pan
Baked chicken schnitzel with green beans and lemon
Crumbed chicken baked rather than fried, with green beans and lemon.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 1 cm escalopes cook through in 16 to 20 minutes at 220°C
- Confirm the coating holds when turned
- Photograph the finished plate
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 455 kcal
- per serving
- Protein
- 43 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, gluten. Check the labels on packaged ingredients:
- dried breadcrumbs. Breadcrumbs can contain soya or milk; check the label.
Cooking steps
Heat the oven to 220°C / 425°F (200°C fan) and oil a baking tray with a little of the oil.
Lay each chicken breast between two sheets of baking paper and beat it out with a rolling pin until it is an even 1 cm thick all over.
Set out three plates: the flour on one, the beaten egg on the second, the breadcrumbs on the third. Coat each piece in that order, pressing the crumbs on firmly.
Lay them on the tray, drizzle the remaining oil over the top and bake for 16 to 20 minutes, turning once, until golden.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Steam the green beans for 5 minutes while the chicken bakes, then dress them with the lemon juice and the parsley.
The useful detail
Beat the chicken to an even thickness before it is coated. A breast is thick at one end and thin at the other, and left as it comes the thin end is dry long before the thick end is safe.
Make it work for you
One serving is 150 g of crumbed chicken with half the green beans. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Turkey breast instead of chicken
Leaner and firmer, and it dries faster, so check it earlier.
Per serving: about 10 kcal less, about 2 g more protein, about 2 g less fat.
Gluten-free breadcrumbs and flour
No difference once baked.
Allergens: Needed if you avoid gluten.
Ground almonds instead of breadcrumbs
Richer and it colours faster, so drop the oven to 200°C.
Per serving: about 40 kcal more, about 2 g more protein, about 9 g more fat.
Allergens: Adds tree nuts, removes gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A crumbed chicken baked rather than shallow fried, which is most of the difference in calories between this and the dish it copies.
| Energy | 455 kcal |
|---|---|
| Protein | 43 g |
| Fat | 17 g |
| of which saturates | 3 g |
| Carbohydrate | 32 g |
| of which sugars | 6 g |
| Fibre | 5 g |
| Sodium | 260 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| chicken breast | 300 g | FDC 171077Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 360 kcal | 67.5 g |
| plain flour | 20 g | FDC 169761Wheat flour, white, all-purpose, unenriched | 73 kcal | 2.1 g |
| eggs | 50 g | FDC 171287Egg, whole, raw, fresh | 72 kcal | 6.3 g |
| dried breadcrumbs | 40 g | FDC 174928Bread, crumbs, dry, grated, plain | 158 kcal | 5.3 g |
| olive oil | 18 g | FDC 171413Oil, olive, salad or cooking | 161 kcal | 0.0 g |
| green beans | 250 g | FDC 169961Beans, snap, green, raw | 78 kcal | 4.6 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 908 kcal | 86.1 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The coating softens in the fridge; crisp it in a hot oven rather than a microwave.
- In the freezer
- The FDA chart gives cooked poultry dishes 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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About 40 min · 585 kcal · 42 g protein per serving