A Taste of Summer: Easy, Healthy Gourmet Recipes
Chicken with Black Bean Sauce
Makes: 4 servings
Prep time: 10 minutes
Cook time: 20 minutes
Ingredients
3 tablespoons diced yellow onions
1/2 teaspoon minced garlic
1 14-ounce can black beans, rinsed and drained
2 teaspoons ground chipotle chili
1 cup chicken stock
1/4 cup diced tomatoes
1/2 teaspoon minced fresh cilantro
1 teaspoon sea salt
1 tablespoon extra virgin olive oil
2 tablespoons chili powder
4 4-ounce skinless, boneless chicken breast halves
1. Lightly spray a large saucepan with cooking spray. Saute onions and garlic over medium heat until onions are translucent. Add the beans, chipotle, chicken stock, tomatoes, cilantro, and salt; simmer 15 to 20 minutes, or until the beans are slightly thickened. Remove from heat and let cool slightly. Puree half the bean mixture in a blender or food processor; place in a bowl with the rest of the beans and mix together.
2. Preheat the broiler.
3. Combine the olive oil and chili powder in a small bowl; mix to form a paste. Rub the paste over the chicken breasts.
4. Broil the chicken 3 to 5 minutes per side, or until no longer pink. Top with the black bean sauce.
Nutrition facts per serving: 330 calories, 37g protein, 29g carbohydrate, 8g fat (3g saturated), 11g fiber
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Like I posted on your facebook page, substitute the chicken broth with homemade vegetable stock; omit the sea salt altogether and use fresh herbs and instead of using canned black beans use cooked dried black beans. By doing this you omit 1000 mg of sodium in the recipe. You can cook the chicken in the vegetable stock and have no need for the salt, and add even more nutrients to the meal.
9/12/2011 08:27:28 AM Report AbuseI made an account just to say that I made this, and found it WAY too spicy. The general flavor is OK... but totally lost to the chili powder and chipotle (I actually used red pepper flakes, because my grocery store didn't have ground chipotle, and the crushed chipotle was $8). The chili powder olive oil paste was just too much for me. I would try it again sometime though, with far less spiciness.
9/7/2011 08:03:41 PM Report AbuseI hate it
5/22/2011 05:51:52 PM Report Abusethis recipe was amazing, I added chipotle pepper with the onion and garlic when I sauted them. I even put this sauce on grilled veggies. Even fish....
5/17/2011 06:43:33 PM Report AbuseWonderful recipes!
7/27/2010 10:11:56 AM Report AbuseDitto!
6/17/2010 07:01:31 PM Report AbuseI love it! Thanks for all of the great recipes, and keep 'em coming! ;-)
5/5/2010 04:41:42 PM Report Abuse