Shredded chicken, corn, black beans and brown rice create a filling Mexican stew that is packed with protein and fiber.
By Dara Repucci
This stew is the perfect fall dinner; it’s both healthy and hearty. It can be thrown together in 50 minutes, utilizing a lot of things you may have on hand. Shredded chicken, corn, black beans and brown rice create a filling stew that is packed with protein and fiber. Lime juice, chili peppers and cumin combine to create a bold flavor without added calories. This is a satisfying and warming meal that also makes delicious leftovers.
- 1lb boneless, skinless chicken breasts
- 1 cup (dry) brown rice
- 1 can of black beans, rinsed
- 2 ears of corn, kernels cut off (or 2 cups of canned/frozen corn)
- 1 medium onion, diced
- 2 stalks of celery, washed and diced
- 1 habanero or jalepeno pepper
- juice of 2 limes
- 4 cups low sodium chicken broth (or veggie broth)
- 3 tbsp tomato paste
- 1 tbsp extra virgin olive oil
- 1 tbsp smoked paprika
- 1 tsp cumin
- 1 tsp cayenne pepper
- 1 tsp salt
- Cook rice according to package directions, set aside
- Saute onion, celery and habanero in olive oil on medium heat until soft, 4-5 minutes
- Add chicken bread and brown on each side for 2 minutes
- Add 2 cups of stock, tomato paste, lime juice, paprika, cayenne, cumin and salt & pepper
- Reduce heat to medium-low and braise chicken until cooked through, 8-10 minutes
- Remove chicken and shred, set aside
- Add remaining broth, corn and rice.
- Cover and simmer on medium-low for 10 minutes
- Add beans and shredded chicken
- Cover and simmer on medium-low for another 8-10 minutes
- Serve with a lime wedge
Dara Reppucci is a Boston-based food blogger whose lifelong obsession with cooking and food developed as a young child in her grandmother's kitchen. Her blog "Generation Y Foodie" aims to teach young professionals how easy and fun it is to integrate cooking and healthy eating into even the busiest lifestyle. Her recipes and photography have been featured on Glamour and Gourmet.