Chicken with black beans and rice–RAD Diet Recipe

Here’s a great dinner recipe that is easy to make, is low in fat, and is loaded with Mexican-inspired flavor.  I adapted it from a Better Homes & Gardens recipe to make it more RAD diet compliant.  You can use whichever type of chicken you prefer, but I use 6-8 small boneless, skinless chicken breast pieces that are about one serving each (about 3-4 oz. each).  This is one of those dishes that tastes better the next day, as the flavors blend, and is also great for freezing off portions for later use.

Chicken with Black Beans and Rice

1/2 C all-purpose flour (or substitute brown rice flour)

1-1/2 tsp chili powder

1/4 tsp salt

1/4 tsp black pepper

2.5-3 pounds meaty chicken pieces (breast halves, thighs, drumsticks)

2 TBS olive oil

15 oz. can black beans, rinsed and drained

14.5 oz can diced tomatoes (preferably with onions and peppers), undrained

1 C tomato juice

1 C frozen corn kernels or 1 can

2/3 C long grain rice or 2/3 C brown rice par-cooked for 20 mins.

1/8-1/4 tsp cayenne pepper

2 cloves garlic, minced

If using brown rice, par-cook for 20 mins. according to package directions, then drain off excess water. If using white rice, do not pre-cook and proceed to next step.  The reason for the par-cooking is that brown rice generally takes 40 minutes to cook completely, while white rice takes about 20 minutes. The recipe was designed for white rice.

In large resealable plastic bag combine flour, 1 tsp chili powder, salt, and pepper.  Add chicken a few pieces at a time and shake to coat.

In large skillet, add olive oil to coat, then cook chicken over medium heat about 10 minutes, turning occasionally.  Remove chicken from skillet and set aside.  Add beans, corn, undrained tomatoes, tomato juice, uncooked white rice or par-cooked brown rice, remaining 1/2 tsp chili powder, cayenne pepper, and garlic to skillet.  Bring to a boil.

Transfer rice mixture to a 9×13″ rectangular baking dish.  Arrange chicken pieces on top of rice mixture.

Bake, covered, at 375 degrees for 45-50 minutes or until chicken is no longer pink and rice is tender.

Makes 6 servings.  Each serving is approximately 435 calories.

Happy cooking!  If you are interested in seeing previous RAD Diet recipes and blog postings, click on the RAD Diet category below.  Don’t forget to sign up to receive new blog postings in your in-box by entering your email address in the box in the upper right hand corner of this page.

Tina