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

The largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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