Chicken, black beans, brown rice Recipe
Ingredients
- 1 Chicken broth
- 1 C uncooked brown rice
- chopped onion, sweet red pepper
- black beans (sodium free)
- bay leaf
- red wine vinegar
- Mrs. Dash
Directions
- CHICKEN, BLACK BEANS AND RICE
- Cooked chicken, cut into small bites
- 1 cup chicken broth
- 1 cup BROWN rice, uncooked
- 1/2 teaspoon pepper, divided use
- 2 tablespoons olive oil
- 3/4 cup chopped onion
- 3/4 cup chopped sweet red pepper
- 1 can (15 ounces), no sodium, black beans (rinsed, drained)
- 1 bay leaf
- 1. In large saucepan, pour chicken broth; add rice and 1/4 teaspoon of the pepper. Bring to a broil over high temperature, stir, cover, reduce temperature to low and cook without stirring until soft.
- 2. While rice is cooking, place olive oil in small frypan and heat over medium temperature. Add onion and red pepper, stirring and cooking about 5 minutes.
- 3. Gently stir in black beans, bay leaf, vinegar, liquid smoke, salt and remaining 1/4 teaspoon pepper. Cook on low temperature, uncovered, about 5 minutes.
- 4. When rice is done, stir the cooked chicken into rice. Gently add black bean mixture, cover, turn off heat and let sit about 5 minutes.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 102g | |
| Recipe makes 4 servings | |
| Calories 189 | |
| Calories from Fat 13 | 7% |
| Total Fat 1.5g | 2% |
| Saturated Fat 0.31g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 7mg | 0% |
| Potassium 188mg | 5% |
| Total Carbs 39.95g | 11% |
| Dietary Fiber 2.6g | 9% |
| Sugars 2.54g | 2% |
| Protein 4.21g | 7% |
