Adapted from Canyon Ranch Nourish – indulgently healthy cuisine
This is a wholesome filling dinner. If there are any leftovers, they can be used to create other dishes during the week. The chicken can be cut into strips and added to a salad for lunch, and the bean sauce can be used over tofu or brown rice. In fact, try baking tofu in the chili powder sauce instead of the chicken. There’s a lot of leeway in terms of the spiciness. My family likes it on the relatively bland side, but it can be made as spicy as you like.
Served with a small salad and a side of quinoa, it makes a great dinner. We love cilantro, but if you think it tastes like soap, as many people do (it’s genetically determined), you can try using another herb you like. I might try basil.
Makes 4 servings
Ingredients for the sauce:
4 Tbsp diced yellow onion
2 tsp minced garlic
14-oz can black beans, rinsed and drained
1/2 – 2 tsp ground chipotle chile pepper, according to taste
1 cup low sodium vegetable stock
1 cup diced tomatoes
1 Tbsp minced fresh cilantro
up to 1 tsp sea salt
Ingredients for the chicken ( or tofu or tempeh) :
1 Tbsp extra virgin olive oil
1 Tbsp chili powder
4 four ounce skinless boneless chicken breast halves
- Preheat the grill or broiler. If you’re using tofu or tempeh, you can bake it in the toaster over at 425 degrees and watch for browning.
- Lightly spray a large saucepan with canola oil spray. Sauté the onions and garlic over medium heat until the onions are translucent.
- Add the black beans, chipotle, stock, tomatoes, cilantro and salt, and slowly simmer for 10-20 minutes or until the liquid is slightly thickened. Remove from the heat.
- Combine the olive oil and chile powder in a small bowl and mix to form a paste. Rub the paste over the chicken breasts or tofu or tempeh.
- Grill or broil the chicken for 5-7 minutes on each side, or until the internal temperature reaches 165 degrees F. See #1 above for vegan options.
- Serve each chicken breast or with 4 tablespoons of black bean sauce.
Per serving: 330 calories; 29 gm carbs; 8 gm fat; 73 mg cholesterol; 37 gm protein; 11 gm fiber; 586 mg sodium, but depends on content of stock, canned tomatoes and added salt.