Chicken and Black Bean Bake

Serves: 4

Nutrition Information Per Serving:

calories total fat sat fat protein fiber sodium (mg) carbs ww pts
461 8 3 54 16 596 35 9

recipe ingredients
1 package (7 oz.) or 1 2/3 cups instant black bean mix
1/4 to 1/2 cup dry sherry
4 boneless, skinless chicken breast halves, flattened to no thicker than 1/2 ” thickness
2 quarts shredded iceberg lettuce
1 fresh jalapeno pepper, thinly sliced crosswise into rings
1/2 cup shredded jack cheese
cherry tomatoes (as many as desired)
Plain nonfat yogurt or reduced-fat sour cream to garnish (optional)

recipe directions
Preheat oven to 400*F. In a shallow 2- to 2 1/2-quart baking dish, stir together bean mix, 2 cups boiling water, and sherry (use more sherry if you prefer a saucelike consistency). Lay chicken breasts slightly apart on beans. Bake, uncovered, until chicken is no longer pink in center of thickest part (cut to test), about 20 minutes. Stir any excess liquid around the chicken into the beans. Mound lettuce on 4 plates and top with beans and chicken. Sprinkle with jalapeno and cheese, and garnish with tomatoes and sour cream if desired.


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