One Skillet Chicken and Black Beans

Servings

Serving size

3 ounces chicken with black beans

COOKING TIME

30 Minutes

This 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 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

Preheat the oven to 350°F.

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.

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Special Diet Information

Click on the icon for information.

GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.

Lactose

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Redbridge beer is gluten-free. Check for flour or modified food starch in pre-shredded cheese.

Sodium

This is NOT a low sodium recipe.

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.

"They take great pride in making their dinner cost much; I take my pride in making my dinner cost so little."

Henry David Thoreau, Author