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.
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
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.
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||olive 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|
|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 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.
Serving size: 3 ounces chicken with black beans
|Calories 492||Calories from Fat 93|
|% Daily Value|
|Total Fat 9g||10%|
|Saturated Fat 5g||24%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 55g||18%|
|Dietary Fiber 14g||56%|
|Vitamin A 12%||Vitamin C 22%|
|Calcium 30%||Iron 25%|
|Vitamin K 15 mcg||Potassium 1162 mg|
|Magnesium 149 mg|