Tuesday, July 14, 2009

Recipe of the Week

Chicken, black bean & rice skillet

1 cup brown rice uncooked
14 oz low sodium chicken broth
1/2 tsp black pepper
1 TBS olive oil
1 medium chopped white onion
1 medium chopped red bell pepper
1 (15oz/0 can black beans rinsed
1 bay leaf
3 TBS red wine vinegar
1/2 tsp liquid smoke (optional)
3 cup chopped cooked boneless, skinless chicken breast

Combine rice, broth, 3/4 cup water and 1/4 tsp black pepper. Cook according to package directions.
Heat oil in a large nonstick skillet over medium heat. Add onion and bell pepper and cook 5 minutes or until softened stirring occasionally. Stir in black beans, bay leaf, vinegar, liquid smoke, and remaining pepper. Cook on low, uncovered for about 5 minutes. When rice is done, stir the cooked chicken into the rice. Gently add black bean mixture, cover, turn off heat and let stand on burner for about 5 minutes, SERVE!!!

Makes 6 servings.

This is a GREAT summer skillet. It is a fast meal that provides good carbohydrate, protein, and low fat components. I like this dish cold, right out of the fridge for left overs. DELISH!!! Trainer Todd

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