Skillet Chicken With Black Beans and Tomatoes

Discussion in 'Food and nutrition' started by [email protected], Feb 27, 2006.

  1. 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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