One Skillet Chicken and Black Beans
Servings
2Serving size
3 ounces chicken with black beansThis recipe can easily be multiplied and makes great leftovers. It is best to wait to add the cheese when reheating.
Ingredients
| 1 tsp. Olive oil |
| 2 clove Garlic, raw (minced) |
| 1 large White or yellow onions (diced) |
| 2 Medium stalk Celery, raw (diced) |
| 1 tsp. Chili powder |
| 1/2 tsp.. Smoked paprika |
| 1/2 tsp.. Ground cumin |
| 1/8 tsp. Cayenne pepper |
| 1/2 Cup Beer (or gluten-free beer) |
| 1/8 tsp. Salt |
| 1 to taste Black pepper |
| 2 Tbsp. No salt added tomato paste |
| 1 Tbsp. Maple syrup |
| 1/4 tsp. Vanilla extract |
| 1 15 ounce can Canned no salt added black beans (drained and rinsed) |
| 6 ounces Boneless, skinless chicken thighs (cubed) |
| 2 Ounces Reduced fat monterey jack cheese (grated) |
Instructions
Place the olive oil in a large skillet over medium heat. Add the garlic, celery and onion and cook, stirring frequently, for about 10 minutes until the onions begin to soften.
Add the cumin, cayenne, beer, salt, pepper, tomato paste, maple syrup vanilla extract and black beans. Cook, stirring frequently, for about 10 minutes. Add the chicken and cook for another five minutes.
Divide the chicken and black bean mixture into two au gratin dishes. Top with the grated jack cheese and place the dishes in the oven.
Cook for about 3 - 5 minutes until the cheese is melted and beginning to brown on top.
Print Recipe
Would you like to print or download the document?
Special Diet Information
Click on the icon for information.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Recipe Notes
I love quick one pan meals like this one. Its proves how easy it is to eat really great food and eat healthy. This has it all — low fat, high fiber, legumes and a wonderful southwestern flavor. One key is the little touch of maple syrup and vanilla extract. The sweetness of the maple syrup offsets the spiciness of the cumin and cayenne while the vanilla adds a slight aromatic touch to the recipe.