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!
- 2 tbsp extra virgin olive oil
- 2 Cloves garlic crushed
- 1 bunch cilantro with stalks separated
- zest and juice of lime
- 2 tsp ground cumin
- tsp chilli flakes
- 400g BPA free can chopped tomatoes
- 400g BPA free can black beans rinsed and drained
- 1 pint chicken stock
- 1/2 large bunch fresh kale roughly chopped
- 1 cup left over roasted chicken
- 1/4 cup parmesan or pecorino romano cheese grated
- Salt and pepper to taste
- Heat the olive oil in a pan and add the garlic, lime zest and finely chopped coriander stalks.
- Cook on low, while stirring, so as not to burn the garlic for 2 minutes until fragrant.
- Add the cumin and chilli flakes and cook for 1 more minute
- Add the tomatoes, beans and stock and bring to a simmer
- Crush some of the beans in the pan to thicken to a stew like consistency
- Stir in the kale and simmer for 5 minutes
- Add the torn pieces of chicken and season to taste with salt pepper and lime juice
- Serve into shallow bowls garnished with grated cheese and chopped cilantro leaves
- I served this broth stew with organic corn chips and enjoyed it for lunch the following day where it tasted even more delicious.
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