Ingredients
Beans
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1 tablespoon extra-virgin olive oil
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3 cloves garlic, minced
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1 teaspoon cumin seeds
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2 (15 ounce) cans low-sodium black beans, rinsed
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Juice of 1 lime
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¼ teaspoon kosher salt
Chicken & Vegetables
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16 scallions, trimmed
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3 medium red bell peppers, cut into 1-inch strips
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1 ½ tablespoons extra-virgin olive oil plus 2 teaspoons, divided
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¾ teaspoon kosher salt, divided
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¼ teaspoon ground pepper
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2 (8 ounce) boneless, skinless chicken breasts, trimmed and halved crosswise
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1 teaspoon ancho chile powder (see Tips)
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½ teaspoon ground cinnamon
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½ teaspoon unsweetened cocoa powder
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1 teaspoon brown sugar
Directions
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To prepare beans: Heat 1 tablespoon oil in a medium saucepan over medium heat. Add garlic and cumin seeds; cook, stirring, until fragrant and starting to brown, 30 seconds to 1 minute. Stir in beans, lime juice and 1/4 teaspoon salt and cook until hot, 2 to 4 minutes. Remove from heat and mash with a potato masher until mostly smooth. Refrigerate 1/2 cup of the mashed beans for another use (see Tips, below). Cover the remaining beans to keep warm.
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To prepare chicken & vegetables: Position rack in upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.
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Toss scallions and bell peppers in a large bowl with 1 1/2 tablespoons oil and 1/4 teaspoon each salt and pepper. Transfer to the prepared baking sheet. Broil, stirring twice, until the vegetables are charred, 8 to 12 minutes.
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Meanwhile, place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/2-inch thickness. Combine chile powder, cinnamon, cocoa, brown sugar and the remaining 1/2 teaspoon salt in a small bowl. Brush both sides of the chicken with the remaining 2 teaspoons oil and coat both sides with the spice mixture.
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Coat a large grill pan or skillet with cooking spray and heat over medium-high heat. Reduce heat to medium and add half the chicken. Cook until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 2 to 4 minutes per side. Repeat with the remaining chicken, reducing the heat if necessary.
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Place about 2/3 cup of the beans on each of 4 dinner plates and top each portion with scallions, bell peppers and chicken.
Tips
Tips: Ancho chiles--dried poblano peppers--are one of the most popular dried chiles used in Mexico; ancho chile powder has a mild, sweet spicy flavor. Look for it with specialty spices in large supermarkets or Mexican grocers.
Turn leftovers into black bean tacos for lunch: Spread the 1/2 cup leftover beans on 2 corn tortillas. Top each taco with 1/4 cup each chopped romaine lettuce and tomato, 1 Tbsp. each shredded Cheddar cheese and tomato salsa and a squeeze of lime juice. Serves 1.
Nutrition Facts (per serving)
396 | Calories |
14g | Fat |
36g | Carbs |
32g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 3 oz. chicken, 2/3 cup beans, 3/4 cup peppers & 4 scallions each | |
Calories 396 | |
% Daily Value * | |
Total Carbohydrate 36g | 13% |
Dietary Fiber 11g | 40% |
Total Sugars 11g | |
Added Sugars 1g | 2% |
Protein 32g | 65% |
Total Fat 14g | 18% |
Saturated Fat 2g | 12% |
Cholesterol 63mg | 21% |
Vitamin A 3620IU | 72% |
Vitamin C 132mg | 146% |
Folate 157mcg | 39% |
Sodium 464mg | 20% |
Calcium 124mg | 10% |
Iron 5mg | 27% |
Magnesium 50mg | 12% |
Potassium 959mg | 20% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.