Tuesday, July 13, 2010

Spicy Black Bean and Chicken Rice Dish

How's THAT for a recipe title?  I know, it's a mouthful.  But I made it up and tried to give it a name that was descriptive enough for everyone.  I kind of threw all the ingredients together as I went along so bear with me.  You could likely adapt this for your own tastes and what you have in the fridge.  You may of course use dried (and reconstituted beans).  I had a bowl full of steamed broccoli and cauliflower so that is what I used for veggies.  Carrots, sweet peppers, zucchini - all of these things would be delicious.

1 cup brown rice
1 can black beans, drained and rinsed
1 can whole stewed tomatoes
1 cup shredded cooked chicken (I had some from when I made chicken stock - yes, I pick the bones over before discarding after I make stock - it's a good way to salvage some chicken meat)
2 cups (ish) chicken stock
2 cups vegetables, raw and cut into bite-sized pieces
1/2 an onion, chopped
chili powder
fresh cilantro, chopped finely
salt and pepper to taste

Saute onions in butter.  When transparent or browned (whichever flavour you prefer), throw in everything else but the cooked chicken and cilantro.  Bring to a boil then reduce heat to med-low, cover, and cook until rice is tender, about 40 minutes.  Stir in the chicken and cilantro and season as desired.  You should get about 6 smallish servings from this.

This is an estimated nutritional value based on what I used.  The salt is not accounted for so sodium levels will be higher than indicated.

Amount Per Serving
  Total Fat4.9 g
     Saturated Fat1.9 g
     Polyunsaturated Fat0.9 g
     Monounsaturated Fat1.5 g
  Cholesterol25.0 mg
  Sodium379.2 mg
  Potassium382.1 mg
  Total Carbohydrate22.8 g
     Dietary Fiber5.5 g
     Sugars3.5 g
  Protein13.2 g
  Vitamin A25.6 %
  Vitamin B-121.3 %
  Vitamin B-621.1 %
  Vitamin C35.8 %
  Vitamin D0.3 %
  Vitamin E2.3 %
  Calcium7.3 %
  Copper9.0 %
  Folate18.6 %
  Iron9.5 %
  Magnesium13.2 %
  Manganese27.3 %
  Niacin23.8 %
  Pantothenic Acid    5.3 %
  Phosphorus    16.4 %
  Riboflavin9.5 %
  Selenium16.9 %
  Thiamin11.9 %
  Zinc6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


  1. Sounds yummy. Can't wait to try it out.
    Kind a like a chili. Any suggestion for veggie? Guessing corn would be good.

  2. Corn is not a vegetable, it's a grain.

    Any vegetable works. Like I said in the post, zucchini, carrots, broccoli, onion, mushroom, green or red pepper, even sweet potato would likely work.