Smoky Chili Chicken and Black Bean Stew

Name: Smoky Chili Chicken and Black Bean Stew
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 3 servings
Cuisine: Mexican
Ingredients: 1.5 pound chicken breast (boneless, skinless); 1 tablespoon olive oil; 1 yellow onion (large, diced); 2 red bell peppers (diced); 4 clove garlic (minced); 1 tablespoon chili powder (salt-free); 1 teaspoon ground cumin; 1 teaspoon paprika; 0.5 teaspoon dried oregano; 2 can black beans (rinsed and drained); 2 cup vegetable broth (salt-free); 1.5 cup brown rice (uncooked); 0.25 teaspoon black pepper; 2 tablespoon fresh parsley (chopped)

A robust and savory stew featuring tender chicken breast, fiber-rich black beans, and bell peppers, simmered in a spiced, salt-free broth. Perfect for meal prep and designed to meet strict dietary needs.

Prep: 15 min
Cook: 35 min
Total: 50 min
Servings: 3
Cuisine: Mexican
Difficulty: Medium
Cost: $6.16/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
High-Protein
High-Fiber
Low-Sodium
Low-Sugar
Halal
Kosher

Ingredients

1.5 pound chicken breast (boneless, skinless)
1 tablespoon olive oil
1 yellow onion (large, diced)
2 red bell peppers (diced)
4 clove garlic (minced)
1 tablespoon chili powder (salt-free)
1 teaspoon ground cumin
1 teaspoon paprika
0.5 teaspoon dried oregano
2 can black beans (rinsed and drained)
2 cup vegetable broth (salt-free)
1.5 cup brown rice (uncooked)
0.25 teaspoon black pepper
2 tablespoon fresh parsley (chopped)

Instructions

Cook the brown rice according to package directions, using water or salt-free broth. Set aside when cooked.
Cut the chicken breast into 1-inch cubes. Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken and cook until lightly browned on all sides, about 5-7 minutes. Remove chicken and set aside.
Add the diced yellow onion and red bell peppers to the pot, sauté for 5-7 minutes until softened. Stir in the minced garlic, chili powder, ground cumin, paprika, and dried oregano, cooking for 1 minute until fragrant.
Return the chicken to the pot. Add the rinsed black beans and salt-free vegetable broth. Bring to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, or until chicken is cooked through.
Season the stew with black pepper. Serve the stew hot over portions of cooked brown rice, garnishing with fresh parsley if desired. Divide into three portions for the week.

Notes

Ensure you use salt-free chili powder and vegetable broth, and thoroughly rinse the black beans to keep the sodium content low. Leftovers store well in airtight containers in the refrigerator for up to 3 days.

Nutrition (per serving)

Calories: 625
Protein: 82.5 g
Carbohydrates: 64.3 g
Fat: 13 g
Fiber: 18.8 g
Sodium: 125 mg
Saturated Fat: 2.5 g
Sugar: 4.1 g
Cholesterol: 185 mg