No-fuss black beans, chicken and rice

No-fuss black beans, chicken and rice could be just the gluten free and dairy free recipe you've been looking for. This recipe serves 5 and costs $1.12 per serving. This main course has 541 calories, 25g of protein, and 12g of fat per serving. It is brought to you by Eat Good 4 Life. This recipe is liked by 2627 foodies and cooks. A mixture of brown rice, salt, green onions, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes roughly 35 minutes. With a spoonacular score of 94%, this dish is excellent. Black Beans, Chicken and Rice, Chicken with Black Beans and Rice, and One Dish Chicken, Black Beans, and Rice are very similar to this recipe.

Servings: 5

 

Ingredients:

2 cups brown rice

1 15oz canned black beans, drained

1 14oz canned chopped tomatoes

1.5 lbs of organic chicken, cut into small chunks

3 green onions chopped

2 tbsp Tabasco® original sauce, more if you like

1 onion, chopped

1 tsp salt

Equipment:

frying pan

Cooking instruction summary:

In a large skillet, over medium to high heat, add the chopped onion and chicken and cook for about 3-5 minutes until the chicken has browned a bit. Add the remainder of the ingredients except the chopped green onions.Turn the heat to medium-low and add 4 cups of water. Mix the ingredients through and let it stand, covered for 20 -25 minutes or until the rice is tender and the water has been absorbed. Make sure you keep an eye on the rice in case there is more water needed before the rice is tender.Garnish the rice with the chopped onions and serve while still warm.

 

Step by step:


1. In a large skillet, over medium to high heat, add the chopped onion and chicken and cook for about 3-5 minutes until the chicken has browned a bit.

2. Add the remainder of the ingredients except the chopped green onions.Turn the heat to medium-low and add 4 cups of water.

3. Mix the ingredients through and let it stand, covered for 20 -25 minutes or until the rice is tender and the water has been absorbed. Make sure you keep an eye on the rice in case there is more water needed before the rice is tender.

4. Garnish the rice with the chopped onions and serve while still warm.


Nutrition Information:

Quickview
541k Calories
24g Protein
12g Total Fat
83g Carbs
25% Health Score
Limit These
Calories
541k
27%

Fat
12g
19%

  Saturated Fat
3g
21%

Carbohydrates
83g
28%

  Sugar
6g
8%

Cholesterol
48mg
16%

Sodium
1017mg
44%

Get Enough Of These
Protein
24g
49%

Manganese
3mg
163%

Vitamin B3
9mg
47%

Magnesium
171mg
43%

Phosphorus
424mg
42%

Fiber
10g
42%

Vitamin B6
0.82mg
41%

Vitamin B1
0.55mg
36%

Copper
0.57mg
29%

Iron
4mg
27%

Potassium
889mg
25%

Folate
90µg
23%

Vitamin B5
2mg
22%

Zinc
3mg
21%

Vitamin K
20µg
19%

Vitamin C
13mg
17%

Selenium
11µg
16%

Vitamin B2
0.27mg
16%

Calcium
101mg
10%

Vitamin E
1mg
9%

Vitamin A
352IU
7%

Vitamin B12
0.2µg
3%

covered percent of daily need
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Food Trivia

Odor is by far the most important contributor to the flavor of food. The contributions of taste, texture, and appearance are insignificant by comparison. Humans can distinguish an estimated 20,000 different odor qualities.

Food Joke

If you lived as a child in the 40's, 50's, 60's or 70's how did you survive? Looking back, it's hard to believe that we have lived as long as we have... As children, we would ride in cars with no seat belts or air bags. Riding in the back of a pickup truck on a warm day was always a special treat. Our baby cribs were covered with bright colored lead-based paint. We had no childproof lids on medicine bottles, doors, or cabinets, and when we rode our bikes, we had no helmets. We drank water from the garden hose and not from a bottle. Horrors! We would spend hours building our go-carts out of scraps and then rode down the hill, only to find out we forgot the brakes. After running into the bushes a few times we learned to solve the problem. We would leave home in the morning and play all day, as long as we were back when the streetlights came on. No one was able to reach us all day. No cell phones. Unthinkable. We played dodgeball and sometimes the ball would really hurt. We got cut and broke bones and broke teeth, and there were no lawsuits from these accidents. They were accidents. No one was to blame, but us. Remember accidents? We had fights and punched each other and got black and blue and learned to get over it. We ate cupcakes, bread and butter, and drank sugar soda but we were never overweight... we were always outside playing. We shared one grape soda with four friends, from one bottle and no one died from this. We did not have Playstations, Nintendo 64, X-Boxes, video games at all, 99 channels on cable,video tape movies, surround sound, personal cell phones, Personal Computers, Internet chat rooms ... we had friends. We went outside and found them. We rode bikes or walked to a friend's home and knocked on the door, or rung the bell or just walked in and talked to them. Imagine such a thing. Without asking a parent! By ourselves! Out there in the cold cruel world! Without a guardian. How did we do it? We made up games with sticks and tennis balls and ate worms and although we were told it would happen, we did not put out very many eyes, nor did the worms live inside us forever. Little League had tryouts and not everyone made the team. Those who didn't, had to learn to deal with disappointment... Some students weren't as smart as others so they failed a grade and were held back to repeat the same grade... Horrors! Tests were not adjusted for any reason. Our actions were our own. Consequences were expected. No one to hide behind. The idea of a parent bailing us out if we broke a law was unheard of. They actually sided with the law, imagine that! This generation has produced some of the best risk-takers and problem solvers and inventors ever. The past 50 years has been an explosion of innovation and new ideas. We had freedom, failure, success and responsibility, and we learned how to deal with it all. And you're one of them. Congratulations!

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