Blackened Chicken with Beans

Need a gluten free and dairy free main course? Blackened Chicken with Beans could be an amazing recipe to try. This recipe makes 4 servings with 350 calories, 33g of protein, and 11g of fat each. For $1.77 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. A mixture of canned black beans, pepper, frozen corn, and a handful of other ingredients are all it takes to make this recipe so delicious. Not a lot of people made this recipe, and 8 would say it hit the spot. From preparation to the plate, this recipe takes approximately 30 minutes. It is brought to you by Cullys Kitchen. With a spoonacular score of 74%, this dish is good. Similar recipes are Green Beans with Blackened Sage and Hazelnuts, Green Beans With Blackened Sage And Hazelnuts, and Blackened Salmon with Spinach and Soy Black Beans (Five-minute meal in a pan!).

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 can black beans (15 ounces – drained and rinsed)

2 teaspoons chili powder

1 cup frozen corn

2 tablespoons olive oil

¼ teaspoon pepper

1 cup chunky salsa (Mild or hot depending on taste)

¼ teaspoon salt

4-5 boneless skinless chicken breast halves

Equipment:

whisk

bowl

frying pan

aluminum foil

Cooking instruction summary:

In a small bowl whisk together the chili powder, salt, and pepper.Pat chicken breasts dry with paper toweling and rub the chili spice mixture into both sides of the chicken breasts.Heat a large skillet over medium heat with the olive oil and cook the chicken breasts until blackened on one side. Flip the breasts and continue cook to an internal temperature of 165F. (about 5 to 10 minutes on each side depending on thickness)Remove the chicken breasts to a serving platter and tent with aluminum foil to keep warm.In the same skillet mix together the salsa, beans and corn. Cook until heated through.Serve the black beans and corn together.

 

Step by step:


1. In a small bowl whisk together the chili powder, salt, and pepper.Pat chicken breasts dry with paper toweling and rub the chili spice mixture into both sides of the chicken breasts.

2. Heat a large skillet over medium heat with the olive oil and cook the chicken breasts until blackened on one side. Flip the breasts and continue cook to an internal temperature of 165F. (about 5 to 10 minutes on each side depending on thickness)

3. Remove the chicken breasts to a serving platter and tent with aluminum foil to keep warm.In the same skillet mix together the salsa, beans and corn. Cook until heated through.

4. Serve the black beans and corn together.


Nutrition Information:

Quickview
349k Calories
32g Protein
10g Total Fat
32g Carbs
22% Health Score
Limit These
Calories
349k
17%

Fat
10g
17%

  Saturated Fat
1g
11%

Carbohydrates
32g
11%

  Sugar
2g
3%

Cholesterol
72mg
24%

Sodium
1161mg
50%

Get Enough Of These
Protein
32g
66%

Vitamin B3
13mg
70%

Vitamin B6
1mg
56%

Selenium
38µg
55%

Phosphorus
413mg
41%

Fiber
10g
40%

Potassium
1073mg
31%

Magnesium
91mg
23%

Folate
88µg
22%

Manganese
0.44mg
22%

Vitamin B5
2mg
21%

Vitamin B1
0.29mg
19%

Vitamin B2
0.31mg
18%

Iron
3mg
18%

Vitamin E
2mg
16%

Copper
0.31mg
16%

Vitamin A
648IU
13%

Zinc
1mg
11%

Vitamin C
8mg
10%

Vitamin K
8µg
8%

Calcium
68mg
7%

Vitamin B12
0.23µg
4%

covered percent of daily need
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Food Trivia

If improperly prepared, fugu, or puffer fish, can kill you since it contains a toxin 1,200 times deadlier than cyanide.

Food Joke

HAMMER: Originally employed as a weapon of war, the hammer nowadays is used as a kind of divining rod to locate expensive parts not far from the object we are trying to hit. MECHANIC'S KNIFE: Used to open and slice through the contents of cardboard cartons delivered to your front door; works particularly well on boxes containing seats and motorcycle jackets. ELECTRIC HAND DRILL: Normally used for spinning steel Pop rivets in their holes until you die of old age, but it also works great for drilling mounting holes in fenders just above the brake line that goes to the rear wheel. PLIERS: Used to round off bolt heads. HACKSAW: One of a family of cutting tools built on the Ouija board principle. It transforms human energy into a crooked, unpredictable motion, and the more you attempt to influence its course, the more dismal your future becomes. VISE-GRIPS: Used to round off bolt heads. If nothing else is available, they can also be used to transfer intense welding heat to the palm of your hand. OXYACETELENE TORCH: Used almost entirely for lighting various flammable objects in your garage on fire. Also handy for igniting the grease inside a brake drum you're trying to get the bearing race out of. WHITWORTH SOCKETS: Once used for working on older British cars and motorcycles, they are now used mainly for impersonating that 9/16 or 1/2 socket you've been searching for the last 15 minutes. DRILL PRESS: A tall upright machine useful for suddenly snatching flat metal bar stock out of your hands so that it smacks you in the chest and flings your beer across the room, splattering it against that freshly painted part you were drying. WIRE WHEEL: Cleans rust off old bolts and then throws them somewhere under the workbench with the speed of light. Also removes fingerprint whorls and hard-earned guitar calluses in about the time it takes you to say, "Ouc..." HYDRAULIC FLOOR JACK: Used for lowering a motorcycle to the ground after you have installed your new front disk brake setup, trapping the jack handle firmly under the front fender. EIGHT-FOOT LONG DOUGLAS FIR 2X4: Used for levering a motorcycle upward off a hydraulic jack. TWEEZERS: A tool for removing wood splinters. PHONE: Tool for calling your neighbor to see if he has another hydraulic floor jack. SNAP-ON GASKET SCRAPER: Theoretically useful as a sandwich tool for spreading mayonnaise; used mainly for getting dog-doo off your boot. E-Z OUT BOLT AND STUD EXTRACTOR: A tool that snaps off in bolt holes and is ten times harder than any known drill bit. TIMING LIGHT: A stroboscopic instrument for illuminating grease buildup. TWO-TON HYDRAULIC ENGINE HOIST: A handy tool for testing the tensile strength of ground straps and brake lines you may have forgotten to disconnect. CRAFTSMAN 1/2 x 16-INCH SCREWDRIVER: A large motor mount prying tool that inexplicably has an accurately machined screwdriver tip on the end without the handle. BATTERY ELECTROLYTE TESTER: A handy tool for transferring sulfuric acid from a car battery to the inside of your toolbox after determining that your battery is dead as a doornail, just as you thought. AVIATION METAL SNIPS: See hacksaw. TROUBLE LIGHT: The mechanic's own tanning booth. Sometimes called a drop light, it is a good source of vitamin D, "the sunshine vitamin," which is not otherwise found under motorcycles at night. Health benefits aside, it's main purpose is to consume 40-watt light bulbs at about the same rate that 105-mm howitzer shells might be used during, say, the first few hours of the Battle of the Bulge. More often dark than light, its name is somewhat misleading. PHILLIPS SCREWDRIVER: Normally used to stab the lids of old-style paper-and-tin oil cans and splash oil on your shirt; can also be used, as the name implies, to round off Phillips screw heads. AIR COMPRESSOR: A machine that takes energy produced in a coal-burning power plant 200 miles away and transforms it into compressed air that travels by hose to a Chicago Pneumatic impact wrench that grips rusty bo.

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