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Tuesday, March 29, 2011

I Heart Black Beans

I use black beans in everything from chili to brownies (Yes Brownies!!).  So I was very excited to find this next recipie.  The full recipie is at avialable at:
Here is my modification.

·      12 ounces of Tyson Grilled and Ready Frozen fully cooked oven roasted diced chicken breast
·      1 15 ounce can black beans drained and rinsed
·      1 12 ounce bag frozen corn
·      1 large tomato, diced
·      1 tbl extra virgin olive oil
·      2 tbl diced garlic
·      2 tbl dried oregano
·      2 tsp ground cumin
·      3 tbl cider vinegar

Cook the chicken according to stove top directions on package.  Cook corn according to the package, I buy the steam in the bag frozen corn to save time.  Heat rinsed black beans on stove, over low heat with lots of stirring so they don’t burn.  Then mix diced tomato, chicken, corn and beans in a large bowl. 

Heat the oil in a small skillet over medium heat. Add garlic and sauté until just beginning to color, about 30 seconds. Add oregano and cumin; stir until fragrant, about 10 seconds. Remove from the heat; add vinegar; pour over mix in the large bowl and gently toss to combine. 

This makes about 4 servings @ 1 ¼ cups per serving
Nutrition preserving: 250 calories; 6 g fat ( 1 g sat , 4 g mono ); 47 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 24 g protein; 6 g fiber; 402 mg sodium; 415 mg potassium.
*This is for the original recipe (I use a few less veggies and spices in my version

Serve in a bowl alone or stuff a whole wheat pita or tortillas to add some carbs.  I also like to add a little bit of shredded cheese!

How would you serve it?  Or would you mix in additional ingredients?


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