Black Bean Chicken

Black Bean Chicken Recipe - Delicious and Easy to Make

Preparation time: 15 minutes | Cooking time: 30 minutes | Servings: 4

Introduction

Black Bean Chicken is a vibrant and flavorful dish that combines the rich, earthy tones of black beans with the succulent tenderness of chicken. This recipe is a testament to the magic that happens when simple ingredients are combined with love and care. Perfect for a family dinner or a cozy meal, this dish is not only delicious but also packed with nutrients. Whether you're a seasoned chef or a cooking novice, this Black Bean Chicken recipe is straightforward, making it an excellent addition to your culinary repertoire.

History

The origins of Black Bean Chicken can be traced back to Latin American and Caribbean cuisines, where beans are a staple ingredient, often paired with meats and vegetables to create hearty, comforting meals. Over time, this dish has traveled and evolved, incorporating elements from various culinary traditions. Today, it stands as a beloved recipe in many households, cherished for its versatility and the delightful fusion of flavors it offers.

Ingredients

4 chicken breasts, legs, or thighs
4 tbsp freshly ground black pepper, to taste
1.75 tbsp olive oil
0.5 cup chopped onion (red, white, or yellow only)
0.5 cup chopped green pepper
1 jalapeño pepper, seeds removed and chopped if desired
1 large clove garlic, minced
1 tsp ground cumin
1 medium tomato, peeled and chopped
1 tbsp lemon juice
1 can black beans (15 oz (425 g))

How to prepare

Sprinkle each chicken with freshly ground pepper to taste.
In a 12-inch skillet, sauté the chicken in olive oil for about three minutes on each side; remove from the pan.
To the pan drippings, add onion, green pepper, jalapeño pepper, and garlic.
Cook for two minutes, or until the onions are softened.
Stir in cumin, tomatoes, lemon juice, and black beans.
Return the chicken to the pan; cover and simmer for 20 minutes.
Remove the lid and continue to cook until the chicken is done and the juices run clear, about 10 minutes.
Serve warm and plain, over rice, or with other main dishes, but use tongs to remove the cooked chicken from the frying pan.

Variations

For a vegetarian version, substitute chicken with tofu or tempeh.
Add corn or diced avocado for extra texture and flavor.
Spice it up with additional chili powder or chipotle peppers for a smokier taste.

Cooking Tips & Tricks

To ensure the best results when preparing Black Bean Chicken, consider the following tips:

- Marinate the chicken in a mixture of olive oil, lemon juice, and spices for at least 30 minutes before cooking to enhance its flavor.

- Use a heavy skillet to ensure even cooking and to help develop a delicious crust on the chicken.

- Cook the vegetables until just softened to retain their texture and nutrients.

- If you prefer a thicker sauce, mash some of the black beans before adding them to the skillet.

Serving Suggestions

Black Bean Chicken can be served over a bed of rice, quinoa, or alongside roasted vegetables. For a low-carb option, consider serving it with cauliflower rice or a fresh green salad.

Cooking Techniques

Sautéing the chicken and vegetables in olive oil helps to develop deep flavors. Simmering the dish with the lid on allows the chicken to cook thoroughly and the flavors to meld beautifully.

Ingredient Substitutions

If black beans are not available, kidney beans or pinto beans make good substitutes.

- Use lime juice instead of lemon juice for a different citrusy twist.

- Any part of the chicken can be used; however, adjust cooking times accordingly for bone-in pieces.

Make Ahead Tips

Prepare the vegetable and bean mixture ahead of time and refrigerate. When ready to cook, simply sauté the chicken and combine with the pre-made mixture for a quick and easy meal.

Presentation Ideas

Serve the Black Bean Chicken in a colorful bowl, garnished with fresh cilantro and a wedge of lime. A dollop of sour cream or a sprinkle of shredded cheese can add an extra layer of flavor.

Pairing Recommendations

This dish pairs beautifully with a light, crisp white wine such as Sauvignon Blanc or a refreshing lager to complement its rich flavors.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to three days. Reheat gently on the stove or in the microwave, adding a splash of water if necessary to prevent drying out.

Nutrition Information

Calories per serving

A serving of Black Bean Chicken contains approximately 350 calories, making it a suitable option for those managing their calorie intake. Its balance of protein, fats, and carbohydrates provides sustained energy without being overly heavy.

Carbohydrates

This Black Bean Chicken recipe is relatively low in carbohydrates, with the primary source being the black beans. A serving of this dish contains approximately 20 grams of carbohydrates. Black beans are an excellent source of fiber, which can help regulate blood sugar levels and promote digestive health.

Fats

The fats in this recipe come primarily from the olive oil used for sautéing. Olive oil is known for its heart-healthy monounsaturated fats. A serving of Black Bean Chicken contains about 10 grams of fat, making it a moderate-fat dish that can fit into a balanced diet.

Proteins

Chicken is an excellent source of lean protein, and black beans provide additional plant-based protein. Together, they make this dish a protein powerhouse. A serving of Black Bean Chicken offers approximately 30 grams of protein, supporting muscle growth and repair.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to its diverse ingredients. Black beans are a good source of iron and magnesium, while the vegetables contribute vitamins C and A. The chicken provides B vitamins, essential for energy metabolism.

Alergens

This recipe is free from common allergens such as gluten, dairy, and nuts, making it suitable for individuals with these sensitivities. However, always check the labels of canned goods and spices for potential cross-contamination if you have severe allergies.

Summary

Overall, Black Bean Chicken is a nutritious dish that offers a balanced mix of proteins, healthy fats, and carbohydrates. It's rich in vitamins and minerals, making it a wholesome choice for a meal that doesn't compromise on flavor.

Summary

Black Bean Chicken is a versatile, nutritious, and delicious dish that brings together the best of simple ingredients. Whether you're looking to expand your weeknight dinner options or seeking a healthy meal that doesn't skimp on flavor, this recipe is sure to satisfy. With its rich history, nutritional benefits, and adaptability to various dietary needs, Black Bean Chicken is a must-try for anyone who loves good food.

How did I get this recipe?

I remember the sense of anticipation I felt when I first discovered this recipe for Black Bean Chicken. It was during a summer vacation many years ago, when I was visiting my dear friend Maria in her quaint little village in Mexico. Maria was known far and wide for her delicious home-cooked meals, and I was lucky enough to spend a few weeks learning from her in her cozy kitchen.

One hot and sunny afternoon, Maria announced that she would be making her famous Black Bean Chicken for dinner. I had never heard of such a dish before, but the thought of tender chicken cooked in a savory black bean sauce sounded absolutely mouthwatering. As Maria gathered the ingredients and began to prepare the dish, I watched closely, eager to learn the secrets of this unique recipe.

Maria started by marinating the chicken in a blend of garlic, soy sauce, and a touch of cumin. She explained that marinating the chicken would infuse it with flavor and help to tenderize the meat. As the chicken soaked up the marinade, Maria turned her attention to the black beans.

She pulled out a bag of dried black beans and soaked them in water for several hours to soften them. Once the beans were ready, Maria cooked them in a pot with onions, bell peppers, and a splash of chicken broth. The beans simmered on the stove, filling the kitchen with a rich, earthy aroma that made my stomach growl in anticipation.

While the beans cooked, Maria seared the marinated chicken in a hot skillet until it was golden brown and cooked through. She then added the chicken to the pot of simmering black beans, allowing the flavors to meld together and create a rich, hearty sauce.

As the dish simmered on the stove, Maria shared with me the story behind the recipe. She explained that Black Bean Chicken was a traditional dish in her family, passed down through generations. Each cook had put their own spin on the recipe, adding their own special touch to make it truly their own.

Maria's version of Black Bean Chicken was no exception. She had learned the recipe from her grandmother, who had learned it from her mother before her. Over the years, Maria had added her own twist to the dish, incorporating fresh herbs and spices to enhance the flavors even further.

Finally, after hours of simmering and stewing, the Black Bean Chicken was ready. Maria ladled generous portions of the dish onto plates, garnishing each serving with a sprinkle of fresh cilantro and a squeeze of lime. I eagerly took my first bite, savoring the tender chicken and the rich, velvety black bean sauce.

The flavors were unlike anything I had ever tasted before - smoky and savory, with a hint of sweetness from the bell peppers and onions. The dish was a true masterpiece, a testament to Maria's skill and expertise in the kitchen.

As I finished my meal, I knew that I had to learn how to make Black Bean Chicken for myself. Maria graciously shared the recipe with me, guiding me through each step and offering tips and tricks to ensure that my dish turned out just as delicious as hers.

Since that fateful day in Maria's kitchen, I have made Black Bean Chicken countless times for my family and friends. Each time I prepare the dish, I am reminded of the warm summer days in Mexico, the sound of laughter and chatter in Maria's kitchen, and the sense of anticipation I felt as I watched her create this culinary masterpiece.

Now, as I pass on the recipe to future generations, I hope that they too will experience the same joy and satisfaction that comes from preparing and sharing a dish as special as Black Bean Chicken. It is a recipe that holds a special place in my heart, a reminder of the bonds of friendship and the power of good food to bring people together.