Name: Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions
Prep time: 45 min
Total time: 45 min
Ingredients: 1 tablespoon extra-virgin olive oil; 3 cloves garlic, minced; 1 teaspoon cumin seeds; 2 (15 ounce) cans low-sodium black beans, rinsed; Juice of 1 lime; 0.25 teaspoon kosher salt; 16 scallions, trimmed; 3 medium red bell peppers, cut into 1-inch strips; 1.5 tablespoons extra-virgin olive oil plus 2 teaspoons, divided; 0.75 teaspoon kosher salt, divided; 0.25 teaspoon ground pepper; 2 (8 ounce) boneless, skinless chicken breasts, trimmed and halved crosswise; 1 teaspoon ancho chile powder (see Tips); 0.5 teaspoon ground cinnamon; 0.5 teaspoon unsweetened cocoa powder; 1 teaspoon brown sugar

Prep Time:

45 mins

Total Time:

45 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy Heart Healthy High Blood Pressure High Fiber High-Protein Low Added Sugars Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

Beans

1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 teaspoon cumin seeds
2 (15 ounce) cans low-sodium black beans, rinsed
Juice of 1 lime
¼ teaspoon kosher salt

Chicken & Vegetables

16 scallions, trimmed
3 medium red bell peppers, cut into 1-inch strips
1 ½ tablespoons extra-virgin olive oil plus 2 teaspoons, divided
¾ teaspoon kosher salt, divided
¼ teaspoon ground pepper
2 (8 ounce) boneless, skinless chicken breasts, trimmed and halved crosswise
1 teaspoon ancho chile powder (see Tips)
½ teaspoon ground cinnamon
½ teaspoon unsweetened cocoa powder
1 teaspoon brown sugar

Directions

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.
To prepare chicken & vegetables: Position rack in upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.
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.
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.
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.
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
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.