Avocado-Tomatillo Chicken with Warm Pineapple Black Beans and Kale

You can never have too many main course recipes, so give Avocado-Tomatillo Chicken with Warm Pineapple Black Beans and Kale a try. One portion of this dish contains approximately 59g of protein, 13g of fat, and a total of 502 calories. For $3.39 per serving, this recipe covers 50% of your daily requirements of vitamins and minerals. This recipe serves 4. This recipe from Caras Cravings requires olive oil, canned black beans, pepper, and tomato paste. Plenty of people made this recipe, and 195 would say it hit the spot. It is a good option if you're following a gluten free and dairy free diet. From preparation to the plate, this recipe takes around 45 minutes. Overall, this recipe earns an outstanding spoonacular score of 99%. If you like this recipe, take a look at these similar recipes: Chicken Burrito Bowls with Black Beans and Kale, Chicken, Avocado And Black Beans, and Jerk Chicken with Rice, Black Beans, and Pineapple.

Servings: 4

 

Ingredients:

1/2 avocado

1 can low-sodium black beans, drained and rinsed

4 chicken breasts, 5oz each

1 cup chicken broth

¼ cup cilantro

1 teaspoon crushed red pepper

1 teaspoon cumin

2 jalapeno peppers, stemmed, seeded, and halved

1/2 lb roughly chopped kale

2 tablespoons lime juice

½ tablespoon olive oil

½ of a medium onion, diced

1 medium onion (half left in large chunks, the other half diced)

¼ teaspoon pepper

1 1/4 cup diced pineapple

1/2 teaspoon salt

2 tablespoons tomato paste

4 cloves of garlic, peeled (2 whole, 2 minced)

Equipment:

broiler

baking sheet

aluminum foil

food processor

oven

frying pan

Cooking instruction summary:

Preheat broiler. Place the large chunks of onion, jalapenos, tomatillos, and whole cloves of garlic on a foil-lined rimmed baking sheet. Spray with cooking spray and broil for 5 minutes, until lightly charred. Remove from oven and transfer to a food processor. Place chicken breasts on the baking sheet, and sprinkle with salt and pepper. Broil for 5-6 minutes per side, until cooked through. Turn off oven and leave chicken inside to keep warm.Meanwhile, heat olive oil in a oven-proof skillet over medium heat. Add diced onion and garlic to pan and saute for 3 minutes. Add pineapple, chicken broth, tomato paste, black beans, red pepper and cumin, and stir to combine. Increase heat to medium high and bring to a gentle boil. Add kale, a few handfuls at a time, stirring to help it wilt. When all of the kale has been added, cover, reduce heat to medium, and simmer for 10 minutes, or until kale is tender.Meanwhile, puree the roasted vegetables with the avocado, cilantro, lime juice and salt. Divide the black bean mixture and chicken among serving plates and top the chicken with the avocado-tomatillo sauce.

 

Step by step:


1. Preheat broiler.

2. Place the large chunks of onion, jalapenos, tomatillos, and whole cloves of garlic on a foil-lined rimmed baking sheet. Spray with cooking spray and broil for 5 minutes, until lightly charred.

3. Remove from oven and transfer to a food processor.

4. Place chicken breasts on the baking sheet, and sprinkle with salt and pepper. Broil for 5-6 minutes per side, until cooked through. Turn off oven and leave chicken inside to keep warm.Meanwhile, heat olive oil in a oven-proof skillet over medium heat.

5. Add diced onion and garlic to pan and saute for 3 minutes.

6. Add pineapple, chicken broth, tomato paste, black beans, red pepper and cumin, and stir to combine. Increase heat to medium high and bring to a gentle boil.

7. Add kale, a few handfuls at a time, stirring to help it wilt. When all of the kale has been added, cover, reduce heat to medium, and simmer for 10 minutes, or until kale is tender.Meanwhile, puree the roasted vegetables with the avocado, cilantro, lime juice and salt. Divide the black bean mixture and chicken among serving plates and top the chicken with the avocado-tomatillo sauce.


Nutrition Information:

Quickview
501k Calories
59g Protein
12g Total Fat
39g Carbs
85% Health Score
Limit These
Calories
501k
25%

Fat
12g
19%

  Saturated Fat
2g
14%

Carbohydrates
39g
13%

  Sugar
8g
9%

Cholesterol
144mg
48%

Sodium
1274mg
55%

Get Enough Of These
Protein
59g
118%

Vitamin K
413µg
393%

Vitamin C
121mg
147%

Vitamin B3
26mg
131%

Vitamin A
6229IU
125%

Vitamin B6
2mg
109%

Selenium
75µg
108%

Phosphorus
697mg
70%

Manganese
1mg
69%

Copper
1mg
65%

Potassium
1872mg
53%

Fiber
11g
45%

Vitamin B5
4mg
41%

Magnesium
149mg
37%

Folate
133µg
33%

Vitamin B2
0.52mg
31%

Vitamin B1
0.45mg
30%

Iron
4mg
28%

Zinc
2mg
18%

Calcium
174mg
17%

Vitamin E
2mg
14%

Vitamin B12
0.48µg
8%

Vitamin D
0.23µg
2%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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