Chicken with Black Beans & Ham

Gluten Free
Dairy Free
Chicken with Black Beans & Ham
50 min.
50
70kcal

Suggestions

Ingredients

  • 30 oz black beans rinsed canned
  • 14 oz canned tomatoes undrained canned
  • lb broiler-fryer chicken 
  • cups rice long-grain white hot cooked
  • oz oscar mayer honey ham chopped
  • 0.3 cup 1/4 cup kraft zesty italian dressing italian kraft
  •  onion chopped
  •  jalapeão pepper seeded chopped

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat dressing in Dutch oven or large deep skillet on medium-high heat.
  2. Add chicken; cook 10 min. or until evenly browned, turning after 5 min.
  3. Remove chicken from pan, reserving drippings in pan; set chicken aside.
  4. Add onions and ham to pan; cook 5 min. or until onions are crisp-tender, stirring frequently. Stir in beans, tomatoes and peppers; top with chicken.
  5. Bring to boil; cover. Simmer on low heat 20 min. or until chicken is done (165F).
  6. Serve over rice.

Nutrition Facts

Calories70kcal
Protein26.28%
Fat37.06%
Carbs36.66%

Properties

Glycemic Index
4.12
Glycemic Load
3.08
Inflammation Score
-1
Nutrition Score
2.9756521647391%

Flavonoids

Isorhamnetin
0.11mg
Kaempferol
0.01mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:70.45kcal
3.52%
Fat:2.89g
4.44%
Saturated Fat:0.83g
5.16%
Carbohydrates:6.43g
2.14%
Net Carbohydrates:5.02g
1.83%
Sugar:0.57g
0.64%
Cholesterol:11.91mg
3.97%
Sodium:137.18mg
5.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.61g
9.21%
Vitamin B3:1.28mg
6.42%
Fiber:1.4g
5.62%
Manganese:0.11mg
5.38%
Selenium:3.67µg
5.24%
Phosphorus:52.32mg
5.23%
Vitamin B6:0.09mg
4.61%
Vitamin B1:0.06mg
4.08%
Potassium:117.85mg
3.37%
Iron:0.6mg
3.35%
Folate:13µg
3.25%
Copper:0.06mg
3.21%
Magnesium:12.25mg
3.06%
Vitamin B2:0.05mg
2.92%
Zinc:0.41mg
2.76%
Vitamin B5:0.23mg
2.28%
Vitamin C:1.57mg
1.9%
Vitamin K:1.32µg
1.25%
Vitamin E:0.18mg
1.21%
Calcium:12.02mg
1.2%
Vitamin B12:0.06µg
1.04%