Chicken With Beans and Rice

Chicken With Beans and Rice

Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.

This meal is a good source of protein and fiber. It tastes even better the next day!

Prep time: 20 minutes

Ingredients:

Utensils:

Directions:

  1. Heat skillet and add olive oil.
  2. Add onion and cumin powder and sauté until onion is softened.
  3. Add chicken breast and toss to coat in oil, sauté for 5 minutes.
  4. Add peppers and garlic and cook for another 2 minutes.
  5. Add black beans, tomatoes, and chicken stock and bring to a boil.
  6. Cover and simmer on top of stove for 15 minutes.
  7. Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1-1/3 cups of the beans and rice mixture

Nutritional analysis (per serving):
355 calories
2 g fat
1 g sat. fat
36 g protein
46 g carbohydrate
9 g fiber
66 mg cholesterol
558 mg sodium
58 mg calcium
3.8 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
This can be served with yellow or brown rice. Consider sprinkling soy cheddar cheese over the top of this dish. You can substitute fresh hot green chile peppers or canned hot chile peppers for chipotle peppers.

Reviewed by: Rupal Christine Gupta, MD
Date reviewed: July 2015





Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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Web SiteFood Allergy Research and Education (FARE) for Kids This website has information to help kids who are living with a food allergy.
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