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Entree, Poultry |350 calories per serving|100 minute recipe

Brazilian Chicken with Black Beans

This content was last updated on February 25, 2020

Take a break without leaving home by cooking up this exotic chicken dinner. Inspired by the traditional feijoada dish from Brazil, this stew substitutes lean chicken for the usual pork and adds extra vegetables and fiber-rich black beans. Fresh oranges and potent spices like allspice, nutmeg and a dash of cayenne add extra kick to this flavorful entrée.

Ingredients

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  • 2 Tbsp. canola oil, divided
  • 2 lb. skinless chicken thighs with bone or skinless breast, with ribs or combination
  • 1/2 cup fat-free, reduced-sodium chicken broth
  • 1 1/4 cups chopped onion
  • 3/4 cup chopped celery
  • 3/4 cup chopped green bell pepper
  • 3/4 cup chopped scallions, green and white parts
  • 3 garlic cloves, chopped
  • 2 bay leaves
  • 1/4 tsp. freshly ground nutmeg
  • 2 (15 oz.) cans black beans, rinsed and drained
  • Salt and freshly ground pepper, to taste
  • 2 Tbsp. chopped flat-leaf parsley
  • 1 large naval orange, cut into 6 wedges
Makes 6 servings. Per serving: 350 calories, 11 g total fat (1.5 g saturated fat, 0 g trans fat), 100 mg cholesterol, 28 g carbohydrates, 33 g protein, 8 g dietary fiber, 135 mg sodium, 4 g sugar, 0 g added sugar.

Directions

  1. In large Dutch oven, heat 1 tbsp. of oil over medium-high heat. Add chicken and cook until golden brown, 4 minutes on each side. Using tongs, transfer chicken to large bowl. Cover bowl with foil. Add broth and scrape bottom of pot while it boils, gathering up all browned bits. Add broth to chicken. Seal foil tightly over bowl and set chicken aside. Using paper towel, wipe out pot.
  2. Return pot to medium-high heat and add remaining oil. Add onion, celery, green pepper and scallions to pot and cook, stirring occasionally, until soft, about 5 minutes. Add garlic and cook, stirring, for 1 minute. Add bay leaves and sprinkle nutmeg over vegetables. Arrange chicken pieces over vegetables, reserving liquid in bowl. Spread beans over the chicken. Pour liquid from bowl over beans. Cover and simmer until chicken thighs are falling-apart tender, 30-35 minutes. If using breast, cook until the meat is white in center at thickest part, 20-25 minutes.
  3. To serve, divide chicken among six dinner plates. Remove bay leaf. Mix to combine beans and vegetables, and season to taste with salt, pepper and cayenne. Spoon ⅔ cup of beans and vegetables alongside chicken and liquid from pot over chicken. Garnish with parsley and orange wedges. Serve hot, warm or at room temperature. Refrigerate leftovers for up to 4 days.

This recipe is reprinted from The New American Plate Cookbook, which features 200 mouth-watering recipes and color photos. It is available from bookstores and online booksellers. Proceeds from sales fund cancer research.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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