Wednesday, February 9, 2011

Southwestern Chicken & Black Bean Skillet

I know I promised you pancakes, but it's not the weekend yet. I need more time for that. So, here's recipe #2 from the Glycemic Index Cookbook.

Southwestern Chicken & Black Bean Skillet

1 tsp ground cumin
1 tsp chili powder
1/2 tsp salt
4 boneless skinless chicken breasts (4 oz each)
2 tsp canola or vegetable oil
1 cup chopped onion
1 red bell pepper, chopped
1 15-oz can black beans, rinsed and drained
1/2 cup chunky salsa
1/4 cup chopped fresh cilantro or thinly sliced green onions (optional)

1.  Combine cumin, chili powder and salt in a small bowl. Sprinkle evenly over both sides of chicken.  Heat oil in a large non-stick skillet over medium high heat.  Add chicken; cook 2 minutes per side.  Transfer chicken to plate.

2.  Add onions to skillet; cook and stir 1 minute.  Add bell pepper; cook over medium heat 5 minutes, stirring occasionally.  Stir in beans and salsa.

3.  Place chicken over bean mixture.  Cover and cook 6 to 7 minutes or until chicken is no longer pink in center. Garnish with cilantro/green onions.  Sorry I don't have an "after" photo -- dinner was later than usual due to a rescheduled trumpet lesson and everyone was HUNGRY.

Makes 4 servings

Nutrients per Serving:  Calories: 262, Carbohydrate: 22g, Total Fat: 4g, Saturated Fat: <1g, Fiber: 7g


First Modification:  I had three REALLY FAT chicken breasts, so I cut them in half -- butterfly style.  There was still plenty of cumin and chili powder to sprinkle the pieces.  I also added freshly ground pepper.

Second Modification:  I don't have a large non-stick skillet.  It worked out just fine anyway.

Third Modification:  Because I had more pieces by butterflying, I cooked the chicken in 2 batches.  That meant I needed to add another tsp of oil after the second batch in order to have enough for the onions to cook.

Fourth Modification:  I didn't have any red bells, so I used the last bit of yellow bell I had chopped up for my daughter's lunch.  Yes, she really likes that at lunch!

For the salsa, I had asked my husband to pick up a small container of pico de gallo in the deli case.  It was inexpensive and FRESH, so it was perfect.

When I returned the chicken to the mixture, I crowded the pieces a bit, but it worked out fine.  I only cooked them about 5 minutes though, because the pieces were much thinner.

I served it with couscous and a green caesar-dressing salad.  The couscous probably hurt the GI numbers, but two people in my house think a meal is incomplete without something to put it "on".  The only person who didn't like the dish is the child who doesn't like Mexican food.  Big surprise.  We told this child, "there's plenty of salad.  Enjoy."

I think this is a keeper. My husband observed that the vegetable/bean/salsa mix would be a great dip.  Next superbowl.



quilly said...

I am definitely trying this recipe!

The Bug said...

Me too - it looks great & even a non cook like me should be able to do it :)

SouthLakesMom said...

Quilly & Dana -- this turned out much better than I had anticipated. I love that there is very little prep -- canned beans are JUST FINE!

I enjoy doing the whole "production" of cooking when I have time, but it is so nice to find yummy recipes that take short cuts without guilt.

Mary said...

That looks good! We really like Mexican, so I'm going to have to try it.
Keep the recipes coming!