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
Mild chicken fajita rice bowls
Chicken, peppers and rice with warm spices and yoghurt.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 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 the peppers soften in 6 to 8 minutes with the chicken
- Photograph the finished bowls
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 465 kcal
- per serving
- Protein
- 39 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains milk.
Cooking steps
Cook the rice in boiling water, following the packet, then drain it and keep it covered.
Meanwhile, warm the oil in a large frying pan over medium-high heat. Add the chicken in a single layer and cook for 4 to 5 minutes, turning, until coloured.
Add the onion, red pepper, cumin and paprika. Cook for 6 to 8 minutes, stirring, until the vegetables are tender at the edges and the chicken is cooked through.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Divide the rice between two bowls, pile the chicken and peppers on top and finish with the yoghurt and coriander.
The useful detail
Keep chilli separate so the finished meal can remain mild. Paprika and cumin give the smoky, warm part of a fajita; heat is a choice you can add at the table.
Make it work for you
One serving is A bowl of rice with half the chicken and peppers and 50 g of yoghurt. 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, with the same safe endpoint.
Per serving: about 10 kcal less, about 2 g more protein, about 2 g less fat.
2% Greek yoghurt
Thicker, and it stays in a spoonful rather than spreading.
Per serving: about 5 kcal more, about 2 g more protein, about the same fat.
Brown rice
Cook it for the time on its packet, which is longer. Nutrition is not recalculated for this swap.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A rice bowl counted in full. The peppers and onion are most of the volume, the chicken most of the protein, and the yoghurt takes the place of soured cream.
| Energy | 465 kcal |
|---|---|
| Protein | 39 g |
| Fat | 10 g |
| of which saturates | 2 g |
| Carbohydrate | 53 g |
| of which sugars | 9 g |
| Fibre | 4 g |
| Sodium | 110 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 |
|---|---|---|---|---|
| white rice | 100 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 365 kcal | 7.1 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| chicken breast | 280 g | FDC 171077Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 336 kcal | 63.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| red pepper | 200 g | FDC 170108Peppers, sweet, red, raw | 52 kcal | 2.0 g |
| ground cumin | 1 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 4 kcal | 0.2 g |
| paprika | 1 g | FDC 171329Spices, paprika | 3 kcal | 0.2 g |
| plain yoghurt | 100 g | FDC 170886Yogurt, plain, low fat | 63 kcal | 5.3 g |
| fresh coriander | 5 g | FDC 169997Coriander (cilantro) leaves, raw | 1 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 930 kcal | 78.5 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. Keep the yoghurt and coriander separate until serving.
- 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
Turkey meatballs with roasted pepper sauce
Tender turkey meatballs in a smooth pepper sauce, served with orzo.
About 40 min · 585 kcal · 42 g protein per serving