From the AICR Test Kitchen
Week of October 29, 2012
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Contact: Alice Bender, (202) 328-7744
Chicken with Beans and Rice
American Institute for Cancer Research
Wonderfully versatile chicken pairs perfectly with seasoned beans and rice in this easy-to-prepare classic entree.
There are over 19 billion chickens in the world – or about 3 per person – according to the United Nations Food and Agriculture Organization. One reason for the popularity of chicken meat is that when healthfully prepared, it is low-fat and nutritious. It also easily absorbs the flavors of the other ingredients.
Chicken adds more protein and a succulent flavor to rice and beans. The bit of cumin helps power up the dish with extra zip. The amount of this aromatic spice can be varied to suit your taste. Ditto for the red pepper flakes. Experiment and vary the amount to get the level of kick you want.
This dish can be the centerpiece of a healthy meal. Just add a sliced cucumber and tomato wedge salad dressed with olive oil and lemon juice and seasoned with a sprinkle of Italian herbs for a complete meal.
Chicken with Beans and Rice
- 12 oz. skinless, boneless chicken breast, cut into 1-inch chunks
- Salt and freshly ground black pepper, to taste
- 1 Tbsp. olive oil
- 1 medium green bell pepper, coarsely chopped
- 1/2 medium onion, coarsely chopped
- 3 cloves garlic, minced
- 1 (15 oz.) can no-salt added red beans
- 4 cups cooked brown rice (wild rice may be substituted)
- 1/4 cup low-sodium chicken broth
- 1/4 tsp. ground cumin
- 1/4 tsp. red pepper flakes or to taste
- Lime wedges
Season chicken with salt and pepper. Heat oil over medium-high heat in large skillet. Add chicken, bell pepper, onion and garlic. Sauté for 8-9 minutes, or until chicken is cooked through and veggies are tender.
Stir in beans, rice, broth, cumin and red pepper flakes. Heat through, about 2-3 minutes. Serve with lime wedges.
Makes 6 servings. 1¼ cup per serving.
Per serving: 295 calories, 4 g total fat (<1 g saturated fat), 43 g carbohydrate
21 g protein, 6 g dietary fiber, 69 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $100 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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