Recipe description
June 19, 2026
Runner bean mash with chicken breast
Nutritious runner bean mash with chicken breast supports gentle digestion and fiber
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from runner beans and legumes.
- Lean chicken provides protein to balance the meal.
- Simple, gentle-digest dish with minimal added sugar and refined ingredients.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
runner beans
200
gram
Chicken, breast
300
gram
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
pepper
0.5
teaspoon
Garlic
2
clove
vegetable broth
500
ml
Instructions
1
In a pot, bring the vegetable broth to a simmer.
2
Add the runner beans to the pot and cook for 15-20 minutes until tender.
3
Meanwhile, heat olive oil in a skillet over medium heat and cook the chicken breast until fully cooked and golden brown, about 6-7 minutes per side.
4
Once the runner beans are cooked, drain them and return to the pot. Add minced garlic, salt, and pepper, then mash until creamy.
5
Slice the cooked chicken breast and serve it over the runner bean mash.
More Recipes For Your Gut
Nutrition
350 kcal
Calories
30 g
Protein
30 g
Carbohydrates
12 g
Fiber
6 g
Sugar
9 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What are runner beans and how do they differ from green beans?
Runner beans are longer and thicker; when mashed they become creamier than typical green beans.
Can I substitute canned runner beans or green beans?
Yes. Canned beans save time; rinse well and adjust cooking time since they are already cooked.
Is this dish suitable for meal prep and how long does it keep?
Refrigerate for 2–3 days and reheat gently. For longer storage, freeze ingredients separately and reassemble later.
How can I make this dish dairy-free or gluten-free?
It’s naturally gluten-free if you use certified gluten-free seasonings; make it dairy-free by using olive oil or a plant-based fat instead of butter.
How much protein does chicken breast add?
A 100 g portion of chicken breast provides about 22–31 g of protein, typically around 25 g.
Can I make this dish vegetarian?
Yes, replace chicken with tofu, tempeh, or extra beans; adjust cooking time accordingly.
How to cook the runner beans and chicken breast properly?
Cook beans until tender but not mushy; simmer with a little water or stock. Pan-sear or bake the chicken until no pink remains; aim for an internal temperature of 74°C/165°F.
What sides go well with this mash?
Steamed greens, roasted vegetables, or a simple salad.
Can I freeze the mash with chicken?
Freezing the mash is possible but texture may change; best to freeze components separately and reheat later.
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