Black beans and Rice

Here’s another recipe that I wanted to share with you guys earlier this week but never got a chance. I have this cute little munchkin who likes to occupy my time. 🙂

This is my black bean and rice recipe (with chicken that can easily be omitted). I made it two weeks ago and really enjoyed it. Aaron wasn’t too thrilled with it. He wanted it to be spicier. So this time I added jalepanos. I think I preferred it without the jalepanos but it was good with them as well. Its up to you. Without them it is a bit sweet. With them it has a bit of a kick.

Ingredients:

1/2 cup of black beans (plus water)
1 cup of rice
2 1/2 cups mixed of chicken broth, juice from canned tomatoes, and juice from canned corn (add water if necessary to get the full amount)
2 jalepanos, finely diced
9 ozs of chicken breasts (I used two chicken breasts which equaled 9 ozs. A little less or a little more wouldn’t hurt the recipe.)
1 can of diced tomatoes, no salt added (use juice above)
1 can corn, no salt added (use salt above)
Garlic powder
Onion powder
Cumin
Chili powder

1. Rinse beans to remove any little debris that might have been missed in the factory. Use a medium saucepan to cook the beans in. Place beans in the saucepan, add water (to cover the beans plus some).
2. Bring the beans to a rolling boil. Once the beans are boiling, turn down the heat to a low-medium, partially cover the pan, and allow to simmer while preparing the rest of the meal. Check on the beans periodically, making sure that there is still adequate water. If the water levels have gotten low, add more water. You want the beans to be soft.
3. In a large saucepan mix the chicken broth, tomato juice, and corn juice (and water, if necessary). Add the diced jalepanos, and a dash of each seasoning. Bring the liquid to a boil. Add the rice. DO NOT COVER. Allow the rice to cook uncovered for around 20 minutes.
4. While the rice is cooking prepare the chicken. Add the seasonings to both sides of the chicken breasts, leaving them to sit for a few minutes so that the seasonings can soak in. Then cut the chicken into bite sized pieces.
5. Take a large skillet and heat a spray oil in it (I use olive oil spray which adds no calories or fat). When the skillet is hot add the chicken. Allow the chicken to cook thoroughly.
6. Once the rice has cooked 20 minutes, add the tomatoes and corn. Stir. Allow the rice to cook another 10 minutes (or more depending on how done the rice is, I find it varies). Add more water if necessary.
7. Don’t forget to check on the beans! Drain the beans when they are done, discarding the liquid.
8. When the beans are soft (check 5 to see if the whole pot is done), the chicken is cooked, and the rice is tender, mix it all together in the saucepan you cooked the rice in (or another pan if it isn’t big enough). Serve.

This made three very large servings. It could easily be broken down into six servings. I will give you the nutrition information for 6 servings, based upon using the exact ingredients I used. If you use tomatoes or corn with salt it will add quite a bit of sodium. If you add salt, that too will add sodium. Adding or subtracting chicken will also change the nutrition facts. Just be aware of these things if you alter it.

Nutrition Information

Calories: 191
Fat: 2
Saturated Fat: Less than 1
Trans Fat: Less than 1
Cholesterol: 24.5 (mostly from the chicken)
Sodium: 46
Potassium: 502.6 (this is a good thing!)
Carbohydrates: 25.7
Fiber: 6
Sugar: 11
Protein: 16
Vitamin A: 308
Calcium: 31
Vitamin C: 12.5
Iron: less than 1

As you can see it is a pretty healthy and complete meal. Hope you enjoy!

Advertisements

I love to hear what you are thinking!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s