One Skillet, Thirty Minutes – Spicy Black Beans with Chicken and Kale

Another super quick and nutrient dense, whole foods recipe in my One Skillet, Thirty Minutes Feature!

This dish is spicy and warming for a cold winter evening and packed with protein, fibre and a good dose of calcium and the B group of vitamins. It is easy to prepare and uses mainly store cupboard ingredients that you will have on hand. It is a perfect use for leftover chicken from that weekend roast and makes a quick nutritious meal from a store bought rotisserie chicken.

Black beans in particular are so beneficial to our diet. They help to regulate digestion with an optimal mix of protein and fibre, that slows down the release of the starch component of the bean into glucose and so aids blood sugar management – making them a perfect breakfast choice!

They provide bulk to the digestive tract in the form of fibre, keeping you regular and ensuring that waste, chemicals excess hormone and residual prescription drugs are eliminated from the body on the daily! The first step you can take to improve upsetting symptoms of menopause is to increase fibre in the diet and get rid of that excess hormone from the body!

Black beans also support the lower colon of the digestive tract as the indigestible fraction of the bean is the perfect “food” supply  for the beneficial bacteria that reside within the digestive tract and support our very immunity and mental health.

I could wax lyrical for paragraphs about kale and I probably have on other pages in this blog,  but know that you are getting a good dose of calcium for strong bones whenever you are eating this leafy green.

But enough of the nutrition nerd and on with the recipe!

Spicy Black Beans with Chicken and Kale
Serves 4
Print
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Ingredients
  1. 2 tbsp extra virgin olive oil
  2. 2 Cloves garlic crushed
  3. 1 bunch cilantro with stalks separated
  4. zest and juice of lime
  5. 2 tsp ground cumin
  6. tsp chilli flakes
  7. 400g BPA free can chopped tomatoes
  8. 400g BPA free can black beans rinsed and drained
  9. 1 pint chicken stock
  10. 1/2 large bunch fresh kale roughly chopped
  11. 1 cup left over roasted chicken
  12. 1/4 cup parmesan or pecorino romano cheese grated
  13. Salt and pepper to taste
Instructions
  1. Heat the olive oil in a pan and add the garlic, lime zest and finely chopped coriander stalks.
  2. Cook on low, while stirring, so as not to burn the garlic for 2 minutes until fragrant.
  3. Add the cumin and chilli flakes and cook for 1 more minute
  4. Add the tomatoes, beans and stock and bring to a simmer
  5. Crush some of the beans in the pan to thicken to a stew like consistency
  6. Stir in the kale and simmer for 5 minutes
  7. Add the torn pieces of chicken and season to taste with salt pepper and lime juice
  8. Serve into shallow bowls garnished with grated cheese and chopped cilantro leaves
Notes
  1. I served this broth stew with organic corn chips and enjoyed it for lunch the following day where it tasted even more delicious.
Adapted from From BBC Good Food Magazine
Adapted from From BBC Good Food Magazine
Louise Innes Holistic Nutrition http://www.louiseinnes.com/
http://www.sciencedaily.com/releases/2013/09/130916122214.htm

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3788166/



Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.

 
Louise Innes

Author: Louise Innes

Louise Innes is a holistic nutritionist who resides in Calgary, Alberta. Her balanced take on nutrition brings a refreshing perspective to the world of food.

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