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Chicken With Beans and Rice

Note: This recipe is especially for kids 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 cooked boneless, skinless chicken breast, cut into bite-size pieces
15-ounce can low-sodium black beans, drained and rinsed
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 saute until onion is softened.
Add chicken breast and toss to coat in oil, sauté for 5 minutes.
Add peppers and garlic and sauté 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

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
This can be served with yellow or brown rice. Consider sprinkling soy cheddar cheese over the top of this dish. You can substitute fresh hot green chile peppers or canned hot chile peppers for chipotle peppers.

Chicken With Beans and Rice

What you need:

What to do:

Nutritional analysis (per serving):

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