F
Skillet Chicken With Black Beans and Tomatoes
(Serves 4)
For the Salsa
2 vine-ripe tomatoes, seeded and diced
1 small bunch cilantro, minced
1 jalapeno, seeded and minced
1 clove garlic, minced
2 tablespoons lime juice
Salt and black pepper, to taste
For the Beans
2 tablespoons olive oil
2 cloves garlic, minced
1 small yellow onion, peeled and diced
1 16-ounce can black beans, drained and rinsed
1/2 cup orange juice
1 1/2 teaspoons ground cumin
Salt and pepper to taste
For the Chicken
4 8-ounce chicken breasts, cleaned
Salt and pepper, to taste
2 tablespoons olive oil
2 limes, zested and juiced
2 tablespoons sugar
To prepare the salsa, combine the tomatoes, cilantro, jalapeno, garlic, and
lime juice in a bowl. Mix well. Add salt and pepper to taste. Refrigerate
for at least 4 hours before use, to allow the flavors to blend.
To prepare the beans, heat the olive oil in a medium skillet. Add the garlic
and onion and saute for about 3 minutes or until the onion is transparent.
Add the drained black beans, orange juice, and cumin. Cook until the liquid
mostly evaporates (about 5 minutes on medium heat). Season with salt and
pepper to taste. Set aside.
To prepare the chicken, season the chicken on both sides with salt and
pepper. Heat the olive oil in a medium skillet. Add the chicken breasts
and brown on both sides, about 3 to 4 minutes each. Cover and continue
cooking for another 8 to 10 minutes, or until the chicken juices run
clear. While the chicken is cooking, combine the lime zest and juice and
the sugar in a small bowl and mix well.
Once the chicken breasts are thoroughly cooked, add the lime mixture to
the skillet. Cook for 5 more minutes or until the mixture becomes syrupy.
Turn the breasts to coat them well with this mixture. When finished,
remove from pan and set aside. To serve, divide the beans among 4 plates
and top with a chicken breast. Garnish with the salsa.
Nutrients per serving calories 415; protein 35g; carbohydrates 30g;
dietary fiber 7g; fat 19g (saturated fat 4g); cholesterol
82mg; sodium 820mg
--
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(Serves 4)
For the Salsa
2 vine-ripe tomatoes, seeded and diced
1 small bunch cilantro, minced
1 jalapeno, seeded and minced
1 clove garlic, minced
2 tablespoons lime juice
Salt and black pepper, to taste
For the Beans
2 tablespoons olive oil
2 cloves garlic, minced
1 small yellow onion, peeled and diced
1 16-ounce can black beans, drained and rinsed
1/2 cup orange juice
1 1/2 teaspoons ground cumin
Salt and pepper to taste
For the Chicken
4 8-ounce chicken breasts, cleaned
Salt and pepper, to taste
2 tablespoons olive oil
2 limes, zested and juiced
2 tablespoons sugar
To prepare the salsa, combine the tomatoes, cilantro, jalapeno, garlic, and
lime juice in a bowl. Mix well. Add salt and pepper to taste. Refrigerate
for at least 4 hours before use, to allow the flavors to blend.
To prepare the beans, heat the olive oil in a medium skillet. Add the garlic
and onion and saute for about 3 minutes or until the onion is transparent.
Add the drained black beans, orange juice, and cumin. Cook until the liquid
mostly evaporates (about 5 minutes on medium heat). Season with salt and
pepper to taste. Set aside.
To prepare the chicken, season the chicken on both sides with salt and
pepper. Heat the olive oil in a medium skillet. Add the chicken breasts
and brown on both sides, about 3 to 4 minutes each. Cover and continue
cooking for another 8 to 10 minutes, or until the chicken juices run
clear. While the chicken is cooking, combine the lime zest and juice and
the sugar in a small bowl and mix well.
Once the chicken breasts are thoroughly cooked, add the lime mixture to
the skillet. Cook for 5 more minutes or until the mixture becomes syrupy.
Turn the breasts to coat them well with this mixture. When finished,
remove from pan and set aside. To serve, divide the beans among 4 plates
and top with a chicken breast. Garnish with the salsa.
Nutrients per serving calories 415; protein 35g; carbohydrates 30g;
dietary fiber 7g; fat 19g (saturated fat 4g); cholesterol
82mg; sodium 820mg
--
Rec.food.recipes is moderated by Patricia Hill at [email protected].
Only recipes and recipe requests are accepted for posting.
Please allow several days for your submission to appear.
Archives: http://www.cdkitchen.com/rfr/ http://recipes.alastra.com/