The Weekend Menu: One Pot Chicken with White Beans and Chorizo

Healthy comfort food IS a thing, y’all. In fact, it’s my thing X 23957484. If you watch my cooking stories on Instagram and YT I’m always trying to whip up something that soothes the soul while keeping the body in primo shape. Why? Because I’m an individual that loves delicious food and eating, but I’m also a top-level narcissist that isn’t super eager to expand my waistline. Quite a conundrum, until I went to culinary school and figured out how to make food I love to eat with healthy ingredients.

And with that being said, may I present to you One Pot Chicken with White Beans and Chorizo – a healthy, comfort-food triumph. There is nary a dairy or bread within 50 miles of this dish – just a high fiber, high protein, good carb masterpiece of flavor.

Here’s what you need and how to make it (and you can catch the video pinned to my Instagram page for a visual on the step-by-step):


  • olive oil
  • 1/2 white onion, diced
  • 3 garlic cloves, minced
  • 1 chorizo sausage, casing removed, sliced thin (or about 1/2 -3/4 cup)
  • handful of basil, chopped
  • 2 cups cherry or grape tomatoes
  • 1/2 cup white wine
  • 1 1/2 cups white beans
  • 4 chicken legs/thighs (if you use breasts make sure they’re skin on and cook for less time)
  • salt and pepper to season


  1. Pre-heat your oven to 425F.
  2. In a large, oven-friendly pan (I use a le creuset), heat 2-3 tablespoons olive oil over medium heat and then add your diced onion to the pan. Add just a touch of salt to open up the onions and speed up the cooking process, cooking for 2-3 minutes. Don’t let the onions brown – if they start to do so, turn your heat down.
  3. Add your minced garlic and cook for about a minute before adding your thinly sliced chorizo. You want these thinnnn because we want to get them crunchy before going in the oven! Keep stirring this on medium heat until everything is well combined. Feel free to add some basil during this part of the process also.
  4. Once your chorizo is on the way to crunch-town, add your tomatoes to the pan. After another few minutes, gently press down on them to release some of the juice and to open them up. Then, deglaze your pan with white wine, allowing it to come to a boil, then reducing the liquid in half.
  5. Remove the pan from the heat and add your white beans (drain them first). Then season this mix with salt and pepper and taste test it!
  6. Next, wash and dry your chicken legs. Salt and pepper both sides, then place them on top of everything in the pan, skin side up. Coat with a bit of olive oil and get the whole pan into 425F oven for about 25 minutes or until the juices run clear on the chicken.
  7. When the chicken is done, if it’s not quite as brown as you want it, turn on your broiler and brown them up quickly in the oven. Watch them the whole time. Do not walk away from the oven with that hot broiler on, unless you want burned One Pot Chicken.
  8. Pull from the oven, snap a pic and tag me on the GRAM and enjoy hot! Feel free to garnish with more basil.

I Just Made This Chicken and White Bean Stew in 15 Minutes & It’s Delicious

Really…15 Minutes

So we’re welcoming wellness into our lives over here at TheLoDown (in fact, the entire focus of the site is changing to focus on health) and with that comes a delicious, easy, and quick weekday lunch recipe that I literally made in 15 minutes.

I’m a huge fan of a tomato stew, especially with white beans, and some kind of protein.  Typically I like to roast a dish like this (imagine a whole chicken cut in half, browning nicely with delicious tomatoes and things all around slowly soaking up flavor) but I wanted to see just how quickly I could mimic one of my faves with the ingredients I had on hand.

Here’s what you need: a protein (I chose thin chicken breasts for speedy cooking), crushed tomatoes, fresh basil and thyme, a bit of onion or shallot, and some beans.  Oh, and a little S&P (salt and PEPPA), obvs.

Brown up your shallots, brown up your chicken quickly, add the rest of the stuff and simmer for 15 minutes.  That’s it.  Delicious, gluten-free, dairy-free, and QUICK.

Here’s the full recipe:

15 Minute Chicken, Tomato, and White Bean Stew

1. 1 Shallot, sliced in thin rounds

2. 1 tablespoon ghee

3. 2 thinly sliced chicken breasts

4. Salt and Pepper to season

5. 1 can crushed tomatoes

6. 1/2 can white beans

7. 10-12 fresh basil leaves

8. 10 sprigs of thyme leaves

9. 4-5 cherry tomatoes

1. In a medium sauce pan heat ghee and quickly brown shallots.

2. In the same pan add your seasoned chicken breasts and brown on both sides quickly at a high heat.

3. Lower heat and add crushed tomatoes, white beans, cherry tomatoes, basil leaves, thyme leaves, salt and pepper.

4. Let simmer (don’t boil) for 15 minutes. Then enjoy!

Baked Cornflake Chicken

Hi guys!  Happy Monday!  With our focus switching more to food in 2016 at TheLoDown we’re starting a new weekly series called: “Dinner Series” (super fancy, I know).  I make dinner all the time for my boyfriend and my friends, so why not share what I’m making with y’all?  We’ll be posting the recipes over the course of a few days at the top of the week, or sometimes all on the same day – just depending on how you like it.  If you have any thoughts on the post schedule (like you prefer all the recipes to go live on the same day) let us know in the comments!
This week we have an ‘effing classic: Baked Cornflake Chicken like Momma used to make, paired with Wilted Dandelion Greens, and the most delicious Mashed Sweet Potatoes you’ve ever had.  I wanted to create a southern-inspired dinner and boy, did I hit the nail on the head.  It was fantastic.  I’ll be posting the Wilted Dandelion Greens and Mashed Sweet Potato recipes tomorrow so stay tuned!


 Wilted Dandelion Greens


Mashed Sweet Potatoes

So without wasting anymore time, let’s get into this easy Baked Cornflake Chicken Recipe.  I used legs and bone-in thighs only (I find the darker meat is better when baked) and this should serve at least 4 people.

[ingredients title=”Ingredients”]

  • 10 chicken legs (drumsticks)
  • 4 chicken thighs, bone-in
  • 2 cups flour
  • 2 tablespoons salt
  • 1 tablespoon black pepper
  • 1 1/4 cup mayo
  • 3 tablespoons dijon mustard
  • 1/2 teaspoon cayenne pepper
  • 2 teaspoons paprika
  • 2 teaspoons ground sage
  • Lots of cornflakes (buy a whole box at the grocery store)


[directions title=”Directions”]

  1. Preheat your oven to 425 F and cover two baking sheets with pieces of parchment paper (this makes the clean-up much easier).
  2. Rinse your legs and thighs under water and pat dry.
  3. Set up your cornflake chicken station like an assembly line: flour, mayo, cornflakes, baking sheets. Here’s how: In a large dish of some kind, combine flour with salt and pepper.  In another large bowl next to it, combine your mayo with dijon mustard, cayenne pepper, paprika, and ground sage.  Then you’ll want to have your cornflakes crunched up and ready to go in a large gallon size zip-locked bag.  Next to that should be your baking sheets ready to accept your delicious pieces of cornflake coated chicken.  If you’re by yourself this will be a messy process.  You could use a spoon of some kind to help add the mayo mixture to the chicken but I find that using your hand is easier.  Get a friend or your kid to help with the cornflake part if that makes it easier.
  4. Once your station is set up, prepare 3-4 legs or thighs in the flour mixture by rolling it through and making sure each pieces is totally covered.  The layer of flour doesn’t need to be too thick. I like to have a couple of pieces ready to go at once so when I’m putting the layer of mayo on the others just wait for their turn in the flour.
  5. Next, pick up your floured thigh and gently massage some of the mayo mix all over your chicken. Toss it into your cornflake bag until it’s completely covered and then lay to rest on your baking sheet.  Repeat until all your chicken is ready for the oven.
  6. Put the sheets in the oven and bake the chicken at 425 for about 15 minutes.  Then lower the temp to 375 and cook for another 25-30 minutes, until the juices run clear.
  7. Enjoy with your Wilted Dandelion Greens, and Mashed Sweet Potatoes.  Yum!



My Favorite Recipe – Roasted Chicken


I have a few signature dishes, and a delicious roasted chicken is definitely one of them.  In addition to being my favorite dish to prepare, a roasted chicken is simple enough for a Monday evening feast that includes a healthy serving of The Bachelor on the side, or impressive and schmancy enough to serve to guests on a Friday night.

Don’t be afraid of poultry.  Throwing a bird in the oven, whether it’s a chicken, game hen or even a Thanksgiving Turkey should not give you the night terrors.  Roasting a chicken is easy!  The oven does all the work here, so give this recipe a shot.  It may turn out to be one of your favorites to make as well.  It takes about 90 minutes for a perfectly cooked bird!

[tabgroup layout=”horizontal”] [tab title=”Ingredients”]

1. a raw chicken (go for an organic bird if your store carries them)

2. canola oil

3. room temp butter

4. salt and pepper to taste

5. dried rosemary (about 2 Tablespoons)

6. half a raw yellow onion

For the Gravy (optional)

1. 2 Tablespoon butter

2. 2 Tablespoon flour

3. 1/4 c. dry white wine

4. 2 c. organic chicken stock

[/tab] [tab title=”Steps”]1. Turn on your oven to 500 degrees (yes, that high). Prepare your chicken by rinsing him off, drying him off and setting him on the counter. Salt and pepper your bird, throw the onion inside the cavity and massage a little bit of butter onto the skin (make sure to get underneath the skin too on the breast). You could use half an apple inside the cavity as well if space permits. Finish the chicken with some dried rosemary.

2. Drizzle canola oil on the outside of your bird and rub it around so he is covered completely. Place the sharp end of an oven thermometer into the breast of the bird (basically the thickest part) with the dial facing out so you can monitor the temperature of the chicken while he cooks. Make sure the thermometer doesn’t touch bone (it will throw off the reading). Put him into a glass baking pan with low sides and throw him in the oven at 500 degrees for 25 minutes. The canoli oil gets your bird super brown and beautiful. Trust.

3. After 25 minutes have passed, lower the temperature to 350 degrees and set the timer for 60 more minutes. If your chicken is very dark, create a breastplate made out of aluminum foil and gently place it over the chicken so he doesn’t continue to brown. Create the breastplate before you cook the bird. It’s easy – just rip off a piece of aluminum foil, press it into a shield shape on the breast, and voila.

4. Once your chicken reaches 165 degrees F, he’s done! Move the chicken from the pan onto a wooden cutting board and let him sit for a while (don’t cut him open yet). If you aren’t making gravy, slice him up after 10-15 minutes and enjoy. If you’re making gravy (you should, duh) get to work on that while he rests.


1.You need a roux to make gravy.  A roux is a thickening agent made of wheat flour and fat used to make sauces.  In a small pan, melt a tablespoon of butter, and as the butter melts add a tablespoon of flour, stirring with a wooden spoon as you go.  What will result is a light brown putty-like substance in your pan.  Cook it for at least a minute to release the raw flour flavor.

2. Place the pan you cooked your chicken in on the stovetop, and turn on the burner to medium- high heat.  Once the pan is hot, add white wine to the pan to deglaze.  All the crunchy chicken goodness should come off the sides of the pan with some light scraping.  Bring the heat down to medium, add half the chicken stock and the roux, and start stirring.  The roux will break apart and thicken your gravy. Once the roux has started to thicken the sauce, add the rest of the stock.  Cook until the gravy boils, then reduce the heat and taste.  Add some salt and pepper if necessary, and then drizzle over your roasted chicken for a delicious meal at home.

[/tab][tab title=”Notes”]Serving Size: 1 Chicken, serves 3

Oven to 500 F then down to 350 F

Difficulty Level: Medium[/tab] [/tabgroup]