Slow Carb
Fricasé de Pollo Cubano
with Garlicky Black Beans
600 cals
25 mins
Description
It’s more than low carb, it’s slow carb. That means meat and legumes are front and centre in this Cuban-inspired skillet supper. The chicken breasts cook with green olives and green pepper, and then get a protein bump from simmered black beans served on the side.
Contains:
Sulphites
Ingredients
for 2 servings
(Double for 4 portions)
2 Canadian-raised chicken breasts (air chilled)
1 Green pepper
2 Garlic cloves
1 Shallot (or onion)
540ml Black beans (canned)
30g Green olives
30ml Vegetable demi-glace
15ml Tomato paste
7g Playa del Cumin spices (cumin, paprika, salt, red pepper bell, dextrose, garlic, caramel colour, canola oil, oregano, Cayenne pepper, cloves, cellulose)
Nutrition
Total fat | 15g |
Saturated Fat | 3g |
Sodium | 930mg |
Total carbs | 61g |
Sugar | 7g |
Protein | 930g |
Fibres | 23g |
Recipe Instructions
- Halve, core and thinly slice the green pepper lengthwise.
- Mince the garlic.
- Drain and rinse the black beans.
- Halve the olives crosswise.
- Halve, peel and thinly slice the shallot.
- Pat the chicken dry; season with S&P.
- In a large pan, heat a drizzle of oil on medium-high.
- Add the chicken and cook, 2 to 3 min. per side, until partially browned.
- Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
- In the same pan, heat a drizzle of oil on medium-high.
- Add the green pepper and shallot. Sauté, scraping up any browned bits, 2 to 3 min., until the vegetables are slightly softened.
- Add the tomato paste and sauté, 30 sec. to 1 min., until dark red.
- Add the spices and sauté, 30 sec., until fragrant.
- Add the demi-glace, ¾ cup water (double for 4 portions) and S&P; bring to a simmer.
- Add the chicken and olives. Cook, covered, stirring the vegetables and flipping the chicken occasionally, 6 to 10 min., until the chicken* is cooked through.
- If the sauce seems dry, add up to ½ cup water (double for 4 portions) until you achieve your desired consistency.
- Meanwhile, in a medium pan, heat a drizzle of oil on medium.
- Add the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the black beans and 2 tbsp water (double for 4 portions). Sauté, 1 to 2 min., until warmed through; season with S&P.
- Divide the fricasé de pollo (slice the chicken beforehand if desired) between your plates.
- Serve the black beans on the side. Bon appétit!