Entrees - Phase 1 - Zesty Chicken and Black Beans

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01-12-2010, 07:40 PM
I have made this recipe for years, even when not eating OP. I thought I originally got it on this site but don't see it now. I would love to give someone credit for it because it is great!

Zesty Chicken and Black Beans

2 teasp cumin
1/2 teasp oregano
3/4 teasp salt - divided
1/4 teasp pepper
1 tablespoon cooking oil
4 boneless, skinless chicken breast halves
1 green pepper, diced (sometimes I use another color)
1 onion, chopped
1 can (14 oz.) diced tomatoes with jalapenos (like Rotel)
1 can (15 oz) black beans, rinsed and drained

Preheat oven to 400 degrees. Combine cumin, oregano 1/2 tsp. salt, and pepper in cup. Rub spices on chicken.

Heat oil in large ovenproof skillet with tight fitting lid. Add chicken and cook over high heat 3 minutes per side or until browned. Remove from skillet and set aside.

Remove all but 1 teasp drippings from skillet (although I never have that much); add bell pepper and onion. Cook over medium-high heat until vegetables are golden, about 4 minutes. Add tomatoes, beans and remaining 1/4 teaspoon salt; bring to a boil.

Return chicken to skillet; transfer skillet to oven, cover and bake until done.

Notes: I don't have a good skillet that works on the stovetop and in oven so use a nonstick for browning and them just bake in a casserole dish with foil on top. I also often leave out all salt since DH is supposed to watch his. Sometimes I double everything and use 6 breast halves. We like the bean/meat ratio and will eat the leftovers. If you like, you can serve with some shredded cheese on top and/or sour cream.

MOD Note: Cooking time is 20 to 30 minutes depending on size of breasts. Butterfly them if they are thick.

01-09-2011, 07:15 PM
Since it's Sunday I didn't feel like going out for dinner...and being in phase 1 there's not a lot to pick from on menus.

This recipe sounded delish...altered it somewhat so my boyfriend would eat it too - so no cumin and instead only oregano, italian herbs, fresh ground black pepper, a few red pepper flakes and served with low fat mozzarella on top. He loved it!

p.s. cooked it only on stove top for about 20 minutes then let it sit another half hour while I went and worked out.


01-10-2011, 10:06 AM
sounds yummy - I'll have to try this. Thanks for posting!

07-29-2011, 01:01 PM
This was delicious!! The whole family enjoyed it!

08-29-2011, 08:23 PM
It did come from here. I myself found it and it is a WINNER!!! this is very, very, good. My DH who doesn't like chicken gobbles this up!!