Recipe: Caribbean Style Chicken and Black Beans
moondrake
Posts: 37 Member
Low fat, inexpensive, delicious. Six one cup servings. Takes about 30 minutes, one dish meal.
1.2lb boneless skinless chicken breast, fat trimmed back to 1lb clean meat
3 tbsp. Coconut oil
3 cans Black beans 15 oz. Cans
1 can Pineapple tidbits 15.2oz. Can
1 Red or orange bell pepper or 3-4 mini peppers
1-4 Habanero or other fresh spicy peppers, preferably red (optional)
Cut cleaned chicken breast into bite sized cubes and saute in coconut oil in large covered skillet. While chicken is cooking dice habanero very finely, add to skillet. Stir in pineapple with juice. Simmer covered for about 5 minutes. Rinse beans, add to pan, stir, cover and simmer till juice is absorbed, about 10 minutes. Slice mini peppers into rings or make bell pepper ribbons. Stir in to dish just before serving. Reserve a few for garnish if you like.
Per 1 cup serving: 372 calories, 7.9 grams fat, 41.7 grams carbs, 30.4 grams protein, 8.8 sugars. One cup doesn't sound like much but it's dense and very filling. YMMV, but the whole dish (other than the oil, which I had on hand) cost $6.88, $1.15 per serving.
1.2lb boneless skinless chicken breast, fat trimmed back to 1lb clean meat
3 tbsp. Coconut oil
3 cans Black beans 15 oz. Cans
1 can Pineapple tidbits 15.2oz. Can
1 Red or orange bell pepper or 3-4 mini peppers
1-4 Habanero or other fresh spicy peppers, preferably red (optional)
Cut cleaned chicken breast into bite sized cubes and saute in coconut oil in large covered skillet. While chicken is cooking dice habanero very finely, add to skillet. Stir in pineapple with juice. Simmer covered for about 5 minutes. Rinse beans, add to pan, stir, cover and simmer till juice is absorbed, about 10 minutes. Slice mini peppers into rings or make bell pepper ribbons. Stir in to dish just before serving. Reserve a few for garnish if you like.
Per 1 cup serving: 372 calories, 7.9 grams fat, 41.7 grams carbs, 30.4 grams protein, 8.8 sugars. One cup doesn't sound like much but it's dense and very filling. YMMV, but the whole dish (other than the oil, which I had on hand) cost $6.88, $1.15 per serving.
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