A tasty and healthy entrée of beans, chicken, broccoli, carrots, and potatoes with a crunchy layer of cheese on top!
Ingredients:
- 2 chicken breasts, boneless and skinless
- 4 medium-sized potatoes, peeled and thinly sliced
- 1 can of black beans, rinsed and drained
- 1 red bell pepper, diced
- 1 onion, diced
- 2 cloves of garlic, minced
- 1 cup of low-sodium chicken broth
- 1 teaspoon of paprika
- 1 teaspoon of dried thyme
- 1/2 teaspoon of chili powder
- Salt and pepper to taste
- 1 tablespoon of olive oil
Method of Preparation:
1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium heat. Add the diced onion, minced garlic, and red bell pepper. Sauté until the vegetables are softened.
3. Push the vegetables to one side of the skillet and add the chicken breasts. Cook for about 5 minutes on each side until they are lightly browned.
4. Remove the chicken from the skillet and slice it into thin strips.
5. In a greased baking dish, layer half of the sliced potatoes at the bottom.
6. Spread half of the black beans over the potatoes, followed by half of the chicken strips.
7. Sprinkle half of the sautéed vegetables over the chicken.
8. Repeat the layers with the remaining potatoes, black beans, chicken, and vegetables.
9. In a small bowl, whisk together the chicken broth, paprika, dried thyme, chili powder, salt, and pepper. Pour this mixture evenly over the layers in the baking dish.
10. Cover the baking dish with foil and bake for about 45 minutes.
11. Remove the foil and bake for an additional 15-20 minutes until the potatoes are tender and the top is golden brown.
12. Remove from the oven and let it cool for a few minutes before serving.
Number of Calories:
The number of calories in this recipe will depend on the specific quantities and brands of ingredients used. However, as a rough estimate, a serving of Bean and Chicken Potato Bake (about one-sixth of the dish) is approximately 300-350 calories.
Benefits:
This Bean and Chicken Potato Bake recipe offers several benefits:
1. High in Protein: The chicken and black beans provide a good amount of protein, which is essential for muscle growth and repair.
2. Good Source of Fiber: The black beans and vegetables contribute to the fiber content of the dish, which aids in digestion and helps maintain a healthy digestive system.
3. Nutrient-Rich: The inclusion of potatoes, bell peppers, and onions provides a variety of vitamins and minerals, including vitamin C, potassium, and folate.
4. Balanced Meal: This recipe combines lean protein, complex carbohydrates, and vegetables, making it a well-rounded and satisfying meal option.
5. Low in Added Fat: By using minimal olive oil and lean chicken breasts, this recipe keeps the added fat content relatively low.
Note: The nutritional information and calorie count may vary depending on the specific ingredients used and portion sizes. It's always a good idea to consult a nutritionist or use a food tracking app for precise calculations based on your ingredients and serving sizes.