Skillet Chicken With Black Beans and Tomatoes

(Serves 4)

• 2 vine-ripe tomatoes, seeded and diced
• 1 small bunch cilantro, minced
• 1 jalapeño, seeded and minced
• 1 clove garlic, minced
• 2 tablespoons lime juice
• Salt and black pepper, to taste

• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 small yellow onion, peeled and diced
• 1 16-ounce can black beans, drained and rinsed
• 1/2 cup orange juice
• 1 1/2 teaspoons ground cumin
• Salt and pepper to taste

• 4 8-ounce chicken breasts, cleaned
• Salt and pepper, to taste
• 2 tablespoons olive oil
• 2 limes, zested and juiced
• 2 tablespoons sugar

• To prepare the SALSA:
• 1. Combine the tomatoes, cilantro, jalapeño, garlic, and lime juice in a bowl. Mix well. Add salt and pepper to taste.
• 2. Refrigerate for at least 4 hours before use, to allow the flavors to blend.
• To prepare the BEANS:
• 1. Heat the olive oil in a medium skillet. Add the garlic and onion and sauté for about 3 minutes or until the onion is transparent.
• 2. Add the drained black beans, orange juice, and cumin. Cook until the liquid mostly evaporates (about 5 minutes on medium heat).
• 3. Season with salt and pepper to taste. Set aside.
• To prepare the CHICKEN:
• 1. Season the chicken on both sides with salt and pepper.
• 2. Heat the olive oil in a medium skillet. Add the chicken breasts and brown on both sides, about 3 to 4 minutes each. Cover and continue cooking for another 8 to 10 minutes, or until the chicken juices run clear.
• 3. While the chicken is cooking, combine the lime zest and juice and the sugar in a small bowl and mix well.
• 4. Once the chicken breasts are thoroughly cooked, add the lime mixture to the skillet. Cook for 5 more minutes or until the mixture becomes syrupy. Turn the breasts to coat them well with this mixture. When finished, remove from pan and set aside.
• 5. To serve, divide the beans among 4 plates and top with a chicken breast. Garnish with the salsa.

Nutrients per serving:
Calories: 415
Fat: 19g
Cholesterol: 82mg
Carbohydrate: 30g
Sodium: 820mg
Protein: 35g
Total dietary fiber: 7g

February & March 2006

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