Mediterranean Chicken with Black Beans

Healthy eating does not have to be without flavor.  In fact herbs and spices can have nutritional properties that our bodies so desperately need to heal and be healthy.  And by the way, herbs and spices do not equal heat.  If you want a dish to be spicy hot, you have to add heat from ingredients such as hot peppers or spice blends that contain hot peppers.  Now, if it were up to Paul, everything would contain jalapenos, red pepper flakes or anything else with heat.  Me?  I like some, but not quite as much as he does.

Just to be clear, I’m not a specialist in the benefits of herbs and spices, but I do try to get my information from reputable sources.  Turmeric is one of the key spices in this dish and it adds a really nice subtle flavor that just pleases the palate.  According to Webmd.com, here’s a little info about turmeric.  It’s a spice that comes from the turmeric plant.  You’ll find it as a stand alone spice for favorite recipes, as well as a key ingredient in curry powders and mustards.  The powerful chemical in turmeric that has so many benefits to us is called curcumin.  Some of the known benefits are for conditions such as:  arthritis, heartburn, joint pain, stomach pain, Crohn’s disease, liver problems, fibromyalgia, skin conditions, depression and all kinds of different inflammations within the body.  The list goes on, but this just gives you a little idea.  It’s enough for me to want to incorporate turmeric powder into my diet when possible and since it does have a mild subtle flavor, it’s easy to add a little to other dishes including scrambled eggs, smoothies and most sauces.

Aside from this dish being a healthy dish, it’s quite delicious and pretty to eat!

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Here’s how I make it.

Mediterranean Chicken with Black Beans

Mediterranean Chicken with Black Beans

Cut up your chicken breasts or chicken tenders into 1 1/2 inch pieces.  Saute’ them in the extra virgin olive oil in a medium size skillet over medium high heat.  Cook about 4 minutes.  Add the chopped shallot or about 1/4 cup chopped yellow onion and continue cooking for another 3 minutes, stirring occasionally.

Mediterranean Chicken with Black Beans

When the shallot is tender, add the minced garlic, thyme, all spice, turmeric and black beans.  Stir.

Mediterranean Chicken with Black Beans

Pour in the crushed or diced tomatoes, salt and pepper, stir.

Mediterranean Chicken with Black Beans

Bring to a boil, reduce heat to a low simmer and cook for 20 minutes to marry the flavors.

Mediterranean Chicken with Black Beans

Pour over rice.  I love Jasmine or Basmati rice for this dish, but if I’m out, I use regular long gran white rice too.

Mediterranean Chicken with Black Beans

What kind of sides to fix with this Mediterranean Chicken with Black Beans?  My go-to is Brussels sprouts.  Roasted sweet potatoes is a popular side dish in Mediterranean cooking too.

Mediterranean Chicken with Black Beans

Me?  I’m happy with a big bowl of this right here and call it done!

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Here’s the printer friendly recipe.

Mediterranean Chicken with Black Beans

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: 4 servings

Mediterranean Chicken with Black Beans

Ingredients

  • 1 pound chicken breast or tenders, cut into 1 1/2 inch pieces
  • 1 Tablespoon extra virgin olive oil
  • 1 shallot, diced (about 1/4 cup)
  • 1 teaspoon garlic, minced
  • 1/2 teaspoon thyme
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon all spice
  • 1 - 15 ounce can black beans, drained
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

  1. Cut up your chicken breasts or chicken tenders into 1 1/2 inch pieces. Saute' them in the extra virgin olive oil in a medium size skillet over medium high heat. Cook about 4 minutes. Add the chopped shallot or about 1/4 cup chopped yellow onion and continue cooking for another 3 minutes, stirring occasionally.
  2. When the shallot is tender, add the minced garlic, thyme, all spice, turmeric and black beans. Stir.
  3. Pour in the crushed or diced tomatoes, salt and pepper, stir.
  4. Bring to a boil, reduce heat to a low simmer and cook for 20 minutes to marry the flavors.
  5. Pour over rice. I love Jasmine or Basmati rice for this dish, but if I'm out, I use regular long gran white rice too.
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