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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Redbridge beer is gluten-free. Check for flour or modified food starch in pre-shredded cheese.

 

"They take great pride in making their dinner cost much; I take my pride in making my dinner cost so little."
- Henry David Thoreau, Author

The refrigerator light goes on...

I love quick one pan meals like this one. Its proves how easy it is to eat really great food and eat healthy. This has it all -- low fat, high fiber, legumes and a wonderful southwestern flavor. One key is the little touch of maple syrup and vanilla extract. The sweetness of the maple syrup offsets the spiciness of the cumin and cayenne while the vanilla adds a slight aromatic touch to the recipe.

Chicken Breasts

Yep, all the hype is true – chicken breasts without the skin are as low in fat and calories as you have heard.  A four ounce serving has about 125 calories and 1.5 grams of fat (less than half a gram of that fat is saturated fat) and there’s only 66 mg of cholesterol. 


 

One Skillet Chicken and Black Beans



Servings = 2 | Serving size =3 ounces chicken with black beans

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers. It is best to wait to add the cheese when reheating. Although as written this recipe is not low sodium, leaving out the added salt will reduce the amount of sodium by about 300 milligrams per serving.

1 tsp grapeseed oil
2 cloves garlic (minced)
2 ribs celery (diced)
1 large onion (diced)
1/4 tsp ground cumin
1/8 tsp cayenne pepper
1/2 cup dark beer
1/4 tsp salt
fresh ground black pepper (to taste)
2 Tbsp tomato paste
1 Tbsp pure maple syrup
1/4 tsp pure vanilla extract
1 15 ounce can no salt added black beans
6 ounces boneless skinless chicken breast (cubed)
2 ounces low-fat Monterey jack cheese (grated)

Preheat the oven to 350°F.

Place the grapeseed oil in a large skillet over medium heat. Add the garlic, celery and onion and cook, stirring frequently, for about 10 minutes until the onions begin to soften.

Add the cumin, cayenne, beer, salt, pepper, tomato paste, maple syrup vanilla extract and black beans. Cook, stirring frequently, for about 10 minutes. Add the chicken and cook for another five minutes.

Divide the chicken and black bean mixture into two au gratin dishes. Top with the grated jack cheese and place the dishes in the oven.

Cook for about 3 - 5 minutes until the cheese is melted and beginning to brown on top.

Nutrition Facts

Serving size = 3 ounces chicken with black beans

Servings = 2

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Amount Per Serving

Calories 492 Calories from Fat 93
  % Daily Value
Total Fat 9g 10%
    Saturated Fat 5g 24%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 68mg 23%
Sodium 677mg 28%
Total Carbohydrates 55g 18%
    Dietary Fiber 14g 56%
    Sugars 13g  
Protein 42g  
Vitamin A 12% Vitamin C 22%
Calcium 30% Iron 25%
Vitamin K 15 mcg Potassium 1162 mg
Magnesium 149 mg