Slow-Roasted Chicken and Plantains

Name: Slow-Roasted Chicken and Plantains
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 2 servings
Cuisine: Latin
Ingredients: 1 pound chicken breast (boneless, skinless); 2 ripe plantains (peeled and sliced into 1-inch rounds); 1 tablespoon olive oil; 1 lime (half juiced, half cut into wedges for serving); 2 clove garlic (minced); 1 teaspoon ground cumin; 0.5 teaspoon smoked paprika; 0.5 teaspoon dried oregano; 0.75 teaspoon salt; 0.5 teaspoon black pepper; 1 cup brown rice (uncooked); 2 cup water; 0.25 cup fresh cilantro (chopped); 15 ounce black beans (canned, rinsed and drained); 0.5 red onion (thinly sliced); 0.5 red bell pepper (thinly sliced); 1 tablespoon lime juice (for black bean salad)

Juicy boneless chicken breast seasoned with zesty lime and spices, slow-roasted alongside sweet, ripe plantains. Served with a refreshing cilantro-lime brown rice and a fiber-rich black bean salad.

Prep: 20 min
Cook: 40 min
Total: 1 hr
Servings: 2
Cuisine: Latin
Difficulty: Medium
Cost: $5.71/serving

Dietary

Dairy-Free
Soy-Free
Nut-Free
Egg-Free
High-Protein
High-Fiber
Halal

Ingredients

1 pound chicken breast (boneless, skinless)
2 ripe plantains (peeled and sliced into 1-inch rounds)
1 tablespoon olive oil
1 lime (half juiced, half cut into wedges for serving)
2 clove garlic (minced)
1 teaspoon ground cumin
0.5 teaspoon smoked paprika
0.5 teaspoon dried oregano
0.75 teaspoon salt
0.5 teaspoon black pepper
1 cup brown rice (uncooked)
2 cup water
0.25 cup fresh cilantro (chopped)
15 ounce black beans (canned, rinsed and drained)
0.5 red onion (thinly sliced)
0.5 red bell pepper (thinly sliced)
1 tablespoon lime juice (for black bean salad)

Instructions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup. In a medium bowl, combine chicken breast with 1/2 tablespoon olive oil, half of the lime juice, 1/2 teaspoon minced garlic, 1/2 teaspoon ground cumin, 1/4 teaspoon smoked paprika, 1/4 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Toss to coat.
Arrange the seasoned chicken on one side of the prepared baking sheet. In the same bowl, toss the plantain slices with the remaining 1/2 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Arrange plantains on the other side of the baking sheet.
Roast for 25-30 minutes, flipping plantains halfway through, until chicken is cooked through (internal temperature of 165°F or 74°C) and plantains are tender and slightly caramelized.
While chicken and plantains roast, prepare the cilantro-lime brown rice: Combine brown rice and water in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until water is absorbed. Once cooked, stir in 0.5 of the chopped fresh cilantro and the remaining 0.5 lime juice for the rice.
Prepare the black bean salad: In a medium bowl, combine black beans, red onion, sliced red bell pepper, the remaining 1/2 teaspoon minced garlic, 1 tablespoon lime juice, 1/4 teaspoon salt, and the remaining chopped fresh cilantro. Stir to combine.
Serve the slow-roasted chicken and plantains with a side of cilantro-lime brown rice and black bean salad. Garnish with lime wedges.

Notes

This meal prep is perfect for busy weeknights. Store the chicken, plantains, rice, and bean salad separately to maintain optimal texture, then combine and reheat when ready to serve.

Nutrition (per serving)

Calories: 1130
Protein: 72.9 g
Carbohydrates: 177.8 g
Fat: 16.8 g
Fiber: 19.5 g
Sodium: 1732 mg
Saturated Fat: 2.2 g
Sugar: 31.6 g
Cholesterol: 160 mg