One-Pan Black Beans, Chicken and Rice

Gluten Free
Health score
31%
One-Pan Black Beans, Chicken and Rice
30 min.
4
488kcal

Suggestions


Are you looking for a quick and delicious meal that the whole family will love? Look no further than this One-Pan Black Beans, Chicken, and Rice recipe! Perfectly gluten-free and ready in just 30 minutes, this dish is not only a time-saver but also a flavor powerhouse. Imagine tender, juicy chicken combined with hearty black beans and vibrant bell peppers, all simmered together with aromatic spices like cumin and chili powder. The best part? Everything cooks in one pan, making cleanup a breeze!

This recipe is ideal for busy weeknights when you want to serve a nutritious meal without spending hours in the kitchen. With each serving clocking in at around 488 calories, you can enjoy a satisfying lunch or dinner that won't weigh you down. Plus, the addition of shredded Cheddar cheese on top adds a creamy, melty finish that takes this dish to the next level.

Whether you're feeding a family of four or just looking to meal prep for the week, this One-Pan Black Beans, Chicken, and Rice is a versatile and wholesome option. So grab your frying pan and get ready to whip up a delightful meal that’s sure to impress!

Ingredients

  • cups bell pepper frozen coarsely chopped
  • 15 oz black beans rinsed drained canned
  • 1.8 cups chicken broth (from 32-oz cartons)
  • teaspoon chili powder 
  • cups roasted chicken cubed cooked
  • 1.5 teaspoons cumin 
  • teaspoons cooking oil 
  • cup rice long-grain white uncooked
  • 0.5 cup cheddar cheese shredded
  • tablespoons water 

Equipment

  • frying pan

Directions

  1. Heat oil in large skillet over medium-high heat until hot.
  2. Add rice, cumin and chili powder; cook and stir 1 minute.
  3. Stir in all remaining ingredients except cheese. Bring to a boil. Reduce heat; cover and simmer 15 to 18 minutes or until liquid is absorbed and rice is tender, stirring occasionally.
  4. Remove skillet from heat. Uncover; fluff mixture with fork.
  5. Sprinkle with cheese. Cover; let stand 1 to 2 minutes or until cheese is melted before serving.

Nutrition Facts

Calories488kcal
Protein26.49%
Fat23.64%
Carbs49.87%

Properties

Glycemic Index
31.3
Glycemic Load
23.3
Inflammation Score
-9
Nutrition Score
27.483043590318%

Flavonoids

Luteolin
0.45mg
Kaempferol
0.01mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:487.53kcal
24.38%
Fat:12.73g
19.59%
Saturated Fat:4.37g
27.31%
Carbohydrates:60.45g
20.15%
Net Carbohydrates:50.7g
18.44%
Sugar:3.73g
4.14%
Cholesterol:68.68mg
22.89%
Sodium:949.67mg
41.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.1g
64.21%
Vitamin C:98.29mg
119.14%
Vitamin A:2666.91IU
53.34%
Manganese:0.93mg
46.42%
Selenium:30.21µg
43.16%
Vitamin B3:7.97mg
39.85%
Phosphorus:395.82mg
39.58%
Fiber:9.75g
39.02%
Vitamin B6:0.66mg
33.08%
Folate:109.5µg
27.38%
Vitamin B2:0.45mg
26.27%
Iron:4.24mg
23.53%
Potassium:750.66mg
21.45%
Magnesium:80.82mg
20.2%
Zinc:2.98mg
19.85%
Vitamin B1:0.3mg
19.77%
Copper:0.39mg
19.56%
Calcium:176.61mg
17.66%
Vitamin B5:1.65mg
16.53%
Vitamin E:1.94mg
12.94%
Vitamin B12:0.37µg
6.22%
Vitamin K:6.03µg
5.74%