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
Paprika chicken with roasted peppers and quinoa
Chicken rubbed with smoked paprika, roasted peppers and nutty quinoa.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 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 150 g breasts roast through in 18 to 22 minutes at 200°C
- Photograph the finished plate
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 440 kcal
- per serving
- Protein
- 42 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
No regulated allergens in the ingredients as listed. Check the labels on packaged ingredients:
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan).
Rub the chicken breasts all over with the smoked paprika and half the oil and put them in a small roasting tin.
Roast for 18 to 22 minutes depending on thickness.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Rest the chicken on a board for 5 minutes. This is not optional; sliced straight from the oven, the juice runs out onto the board.
Meanwhile warm the cooked quinoa with the sliced peppers and the remaining oil in a pan for 3 to 4 minutes.
Slice the chicken, stir the lemon juice and parsley through the quinoa, and serve with any juices from the board poured over.
The useful detail
Rest the chicken for five minutes before slicing. The fibres relax and hold their moisture; cut immediately, the same breast loses a tablespoon of juice onto the board.
Make it work for you
One serving is 150 g of chicken with half the quinoa and peppers. 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.
Couscous instead of quinoa
Lighter and finer. Quinoa is gluten-free and couscous is wheat.
Per serving: about 10 kcal more, about the same protein, about 3 g less fat.
Allergens: Couscous adds gluten.
Ordinary paprika instead of smoked
Sweet rather than smoky, and much milder.
Per serving: about the same energy, about the same protein, about the same fat.
Turkey breast instead of chicken
Leaner and firmer; give it a few minutes more.
Per serving: about 10 kcal less, about 2 g more protein, about 2 g less fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A plate where the grain is measured and the protein is not, which is the right way round on a small appetite.
| Energy | 440 kcal |
|---|---|
| Protein | 42 g |
| Fat | 12 g |
| of which saturates | 2 g |
| Carbohydrate | 41 g |
| of which sugars | 6 g |
| Fibre | 6 g |
| Sodium | not calculated |
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 |
| smoked paprika | 2.5 g | FDC 171329Spices, paprikaCalculated with FoodData Central's paprika record, which does not separate smoked paprika from sweet. | 6 kcal | 0.3 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| roasted red peppers from a jar | 200 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 66 kcal | 1.9 g |
| cooked quinoa | 300 g | FDC 168917Quinoa, cooked | 360 kcal | 13.2 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 | 880 kcal | 83.3 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. sodium could not be calculated, because one ingredient’s record does not cover it; the row above says which. 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. Good cold, sliced over the quinoa as a salad.
- 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