Pulled chicken in black bean sauce
527 kcal per person
37g Protein
55g Carbs
18g Fat
21g Fiber
Ingredients
- 2 tomatoes
- ¼ onion
- 1 clove garlic (5 g)
- 3 ounces black beans (84 g)
- 3 ounces chicken breast (84 g)
- 1 tablespoon olive oil (15 ml)
- 1 pinch chili powder (1 g)
- 1 pinch cinnamon (1 g)
- 1 pinch ground cumin (1 g)
- ½ teaspoon paprika (ground spice) (1 g)
- 2 tablespoons water (30 ml)
- 4 ounces green beans (frozen) (112 g)
- 1 pita, whole wheat
Preparing this recipe
- Cut the tomatoes into cubes. Chop the onion and press the garlic. Drain the black beans in a sieve.
- Season the chicken with salt and black pepper.
- Heat the oil in a saucepan and fry the onion and garlic over low heat. Add the tomatoes, chili powder, cinnamon, cumin and paprika powder. Also add ⅔ of the black beans and crush them with a fork or potato masher. Add water and place the chicken in the sauce. Put the lid on the pan and let the chicken poach for 12 minutes. If needed, add a dash more water.
- Cook the green beans in plenty of salted water for 6-7 minutes until ‘al dente'. Remove the chicken from the pan and set aside to cool slightly. Add the rest of the black beans to the sauce and heat the sauce for another 2 minutes. Season the sauce with salt and some more pepper and cinnamon to taste. Heat the pita bread in the toaster or in the oven.
- In the meantime, pull the chicken apart into pieces using 2 forks. Divide the chicken over the sauce and serve with the green beans and pita bread.
Requisites:
- Potato masher
Tip van FitChef
Sprinkle the sauce with lime juice and oregano.
