For The Press
Wonderfully versatile chicken pairs perfectly with seasoned beans and rice in this easy-to-prepare classic entree.
The United Nations Food and Agriculture Organization says there are more than 19 billion chickens in the world - about 3 per person. One reason for the popularity of chicken meat is it is low-fat and nutritious. It also easily absorbs the flavors of other ingredients.
Chicken adds more protein and a succulent flavor to rice and beans. The bit of cumin helps power up the dish with extra zip. The amount of this aromatic spice can be varied to suit your taste. Ditto for the red pepper flakes. Vary the amount to get kick you want.
This dish can round out a healthy meal. Just add a sliced cucumber and tomato-wedge salad dressed with olive oil, lemon juice and a sprinkle of Italian herbs.
Chicken with Beans and Rice
•12 ounces skinless, boneless chicken breast, cut in 1-inch chunks
•Salt and pepper, to taste
•1 tablespoon olive oil
•1 medium bell pepper, coarsely chopped
•1/2 medium onion, coarsely chopped
•3 cloves garlic, minced
•no-salt-added red beans
•4 cups cooked rice
•1/4 cup low-sodium chicken broth
•1/4 teaspoon cumin
•1/4 teaspoon red pepper flakes
Season chicken with salt and pepper. Heat oil over medium-high heat in large skillet. Add chicken, bell pepper, onion and garlic. Saute for 8 to 9 minutes, or until chicken is cooked through and veggies are tender.
Stir in beans, rice, broth, cumin and red pepper flakes and heat through. Serve with lime wedges.
Nutrition information per serving: 295 calories, 4 g total fat (<1 g saturated fat), 43 g carbohydrate, 21 g protein, 6 g dietary fiber, 69 mg sodium.