Peruvian Green-Sauce Chicken with Green Beans and Zucchini
Crisp-skinned chicken meets Peruvian green sauce, a garlicky blend of parsley, cilantro and basil. Tender green beans and zucchini make it a satisfying skillet dinner.
Fits Celiac, Hashimoto's, PCOS and 14 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 8 bone-in, skin-on chicken thighs
- 2 tbsp olive oil
- ¾ tsp fine salt
- 5 cloves garlic, finely grated
- 1 cup fresh parsley, leaves and tender stems, roughly chopped
- ½ cup fresh cilantro, leaves and tender stems, roughly chopped
- ¼ cup fresh basil, leaves, roughly chopped
- 3 tbsp water
- 400 g green beans, ends trimmed
- 2 medium zucchini, cut into thick half-moons
Method
- Salt chicken; brown skin-side down until deeply crisp, then turn.
- Set aside the kids' share; finish cooking it skin-side up in the skillet.Kids’ plate comes out here
- Add green beans and zucchini; cover until tender, then remove the kids' share.8 min timer
- Blend garlic, herbs, water and olive oil into a coarse green sauce.
- Return chicken to the skillet until it reaches 165°F; spoon sauce over adult portions.12 min timer
Kids’ plate: Chicken and Green Bean Skillet
On the plate: Plain chicken with tender green beans and zucchini, set aside before the green sauce.
Make it a game: Let the green beans be little garden paths beside the chicken. Pick a path for each piece of zucchini.
Set it aside at step 2, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Chicken, fresh herbs, garlic and vegetables; no grains, legumes, dairy or coconut.
- Gluten-free: Chicken, fresh herbs and vegetables, with no grain products or sauces.
- Anti-inflammatory: Chicken, olive oil, green herbs and plenty of vegetables, without added sugar.
- Low-histamine: Fresh chicken, parsley, cilantro, basil, garlic and vegetables; no vinegar, citrus, tomato or fermented sauce.
- Kid (4–12): Plain chicken strips and tender green beans and zucchini come from the same skillet.
- Toddler (1–3): Soft green beans and zucchini with small chicken pieces, all easy to pick up.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free to start.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Kid-friendly recipes, One pan recipes, Gluten-free dairy-free recipes.