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Chicken With Beans and Rice

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:

  1. Heat skillet and add olive oil.
  2. Add onion and cumin powder and sauté until onion is softened.
  3. Add chicken breast and toss to coat in oil, sauté for 5 minutes.
  4. Add peppers and garlic and cook for another 2 minutes.
  5. Add black beans, tomatoes, and chicken stock and bring to a boil.
  6. Cover and simmer on top of stove for 15 minutes.
  7. 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