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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

from the
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

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.


Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.

We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.


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