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Chicken with Black Beans and Rice

Makes: 6 servings
Serving size: 3 ounces chicken + 2/3 cup rice mixture
Prep 20 mins Bake 375°F 50 mins
Chicken with Black Beans and Rice
Ingredients
  • 1/4  cup  all-purpose flour
  • 1 1/2  teaspoons  chili powder
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  black pepper
  • 2 1/2 - 3  pounds  meaty chicken pieces (breast halves, thighs, and drumsticks)
  • 2  tablespoons  cooking oil
  • 1 15  ounce can  black beans, rinsed and drained
  • 1 14 1/2 ounce can  diced tomatoes with onion and green pepper, undrained
  • 1  cup  tomato juice
  • 1  cup  frozen whole kernel corn
  • 2/3  cup  long grain rice
  • 1/8 - 1/4  teaspoon  cayenne pepper
  • 2  cloves garlic, minced
Directions

1. In a large resealable plastic bag combine flour, 1 teaspoon of the chili powder, the salt, and pepper. Add chicken pieces, half at a time. Seal bag; shake to coat.

2. In a very large skillet brown chicken on all sides in hot oil over medium heat about 10 mintues, turning occasionally. Remove chicken from skillet and set aside; discard drippings. Add beans, undrained tomatoes, tomato juice, corn, uncooked rice, the remaining 1/2 teaspoon chili powder, the cayenne pepper, and garlic to the skillet. Bring to boiling. Transfer rice mixture to a 13x9x2-inch baking dish or 3-quart rectangular casserole. Arrange chicken pieces on top of rice mixture.

3. Bake, covered, in a 375 degrees F oven for 45 to 50 minutes or until chicken is no longer pink (170 degrees F for breasts; 180 degrees F for thighs and drumsticks) and rice is tender. Makes 6 servings.

Nutrition Facts (Chicken with Black Beans and Rice)
  • Servings Per Recipe 6,
  • cal. (kcal) 437,
  • Fat, total (g) 16,
  • chol. (mg) 86,
  • sat. fat (g) 4,
  • carb. (g) 40,
  • Monosaturated fat (g) 6,
  • Polyunsaturated fat (g) 4,
  • fiber (g) 5,
  • sugar (g) 3,
  • pro. (g) 35,
  • vit. A (IU) 389,
  • vit. C (mg) 17,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 9,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 77,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 634,
  • Potassium (mg) 521,
  • calcium (mg) 81,
  • iron (mg) 4,
  • Vegetables () 1,
  • Starch () 2,
  • Lean Meat () 4,
  • Fat () 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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