Note: This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products.
This meal is a good source of protein and fiber. It tastes even better the next day!
Prep time: 20 minutes
What you need:
- 1 tablespoon olive oil
- 1/2 cup onion, minced
- 2 garlic cloves, minced
- 1/2 cup red pepper, chopped
- 1/2 teaspoon cumin powder
- 2 tablespoons canned chipotle peppers, minced
- 16 ounces boneless, skinless chicken breast, cooked and cut into bite-size pieces
- 15-ounce can low-sodium black beans, rinsed with water and drained
- 1 cup chopped tomatoes
- 1 cup chicken stock
- 2 cups cooked rice
- 1/2 teaspoon kosher salt
What to do:
- Heat skillet and add olive oil.
- Add onion and cumin powder and sauté until onion is softened.
- Add chicken breast and toss to coat in oil, sauté for 5 minutes.
- Add peppers and garlic and cook for another 2 minutes.
- Add black beans, tomatoes, and chicken stock and bring to a boil.
- Cover and simmer on top of stove for 15 minutes.
- Serve over rice.
Nutritional analysis (per serving):
- 355 calories
- 2g fat
- 1g sat. fat
- 36g protein
- 46g carbohydrate
- 9g fiber
- 66mg cholesterol
- 558mg sodium
- 58mg calcium
- 3.8mg iron
Serves: 4
Serving size: 4 ounces of chicken and 1-1/3 cups of beans and rice mixture