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One Skillet Chicken and Black Beans

Servings = 2 | Serving size =3 ounces chicken with black beans

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers. It is best to wait to add the cheese when reheating. Although as written this recipe is not low sodium, leaving out the added salt will reduce the amount of sodium by about 300 milligrams per serving.

1 tsp	grapeseed oil
2 cloves	garlic (minced)
2	ribs celery (diced)
1 large	onion (diced)
1/4 tsp	ground cumin
1/8 tsp	cayenne pepper
1/2 cup	dark beer
1/4 tsp	salt
	fresh ground black pepper (to taste)
2 Tbsp	tomato paste
1 Tbsp	pure maple syrup
1/4 tsp	pure vanilla extract
1 15 ounce can	no salt added black beans
6 ounces	boneless skinless chicken breast (cubed)
2 ounces	low-fat Monterey jack cheese (grated)

Preheat the oven to 350°F.

Place the grapeseed 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.

Nutrition Facts

Serving size: 3 ounces chicken with black beans | Servings 2

Calories 492 | Calories from Fat 93

Amount Per Serving (% Daily Value)

Total Fat 93g (10%) | Saturated Fat 5g (24%)

Monounsaturated Fat 2g | Trans Fat 0g

Cholesterol 68 mg (23 %) | Sodium 677 mg (28 %)

Total Carbohydrates 55g (18%) | Sugars 13g

Dietary Fiber 14g (56%) | Protein 42g

Vitamin A 12% | Vitamin C 22 % | Calcium 30% | Iron 25%

Vitamin K 15 mcg  | Potassium  1162 mg | Magnesium  149 mg