Special Diet Information

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

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

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


"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...

Quick one pan meals like this one are super easy.

This proves how easy it is to eat really great food and eat healthy. This has it all - high fiber legumes and veggies with lean meat 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.

Perfect for a weeknight dinner but elegant enough for a weekend dinner party.


One Skillet Chicken and Black Beans

Servings: 2 | Serving size: about 2 cups

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.

One Skillet Chicken and Black Beans recipe from Dr. Gourmet


  • 1 tsp. olive oil
  • 2 cloves garlic (minced)
  • 1 large onion (diced)
  • 2 ribs celery (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
  • to taste fresh ground black pepper
  • 2 Tbsp. no salt added tomato paste
  • 1 Tbsp. pure maple syrup
  • 1/4 tsp. pure vanilla extract
  • 1 - 15 ounce can no salt added black beans (undrained)
  • 6 ounces skinless, boneless chicken thighs (cubed)
  • 2 ounces reduced-fat Monterey jack cheese (grated)

Preheat the oven to 350°F.

Place the olive oil in a large skillet over medium heat.

Add the garlic and onion and cook for 5 minutes. Stir frequently.

Add the celery and cook for 2 minutes. Stir frequently.

Add the chili powder, smoked paprika, cumin, cayenne, beer, salt, pepper, tomato paste, maple syrup vanilla extract and black beans.

Cook for about 10 minutes. Stir frequently.  

Add the chicken and cook for another five minutes.

Top with the grated jack cheese and place the skillet in the oven.

Cook for about 3 - 5 minutes until the cheese is melted and beginning to brown on top.


Nutrition Facts

Serving size: about 2 cups

Servings: 2

Amount Per Serving

Calories 480 Calories from Fat 117
% Daily Value
Total Fat 13g 17%
  Saturated Fat 6g 28%
  Monounsaturated Fat 4.5g
   Trans Fat 0g
Cholesterol 100mg 33%
Sodium 540mg 23%
Total Carbohydrates 48g 17%
    Dietary Fiber 15g 52%
    Sugars 8g
Protein 39g
Vitamin A 12% Vitamin C 13%
Calcium 23% Iron 28%
Vitamin K 20mcg Potassium 1200mg