Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

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

Sodium
This is a low sodium recipe.

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

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"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

The refrigerator light goes on...

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.

Chicken Breasts

Yep, all the hype is true – chicken breasts without the skin are as low in fat and calories as you have heard.  A four ounce serving has about 125 calories and 1.5 grams of fat (less than half a gram of that fat is saturated fat) and there’s only 66 mg of cholesterol. 

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One Skillet Chicken and Black Beans

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

Cooking Time = 30 Minutes

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.

 
 
 
Dr. Gourmet Healthy Recipes : Main Course : One Skillet Chicken and Black Beans

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