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Thursday, March 14, 2013

BLACK BEANS, CHICKEN AND CAULI-RICE



BLACK BEANS, CHICKEN AND CAULI-RICE
This spicy mixture is great in low-carb tortillas. Find my low-carb tortilla recipes HERE and HERE.  I really enjoy black beans and used in moderation, they really don't add too many carbs to a dish.  I like black beans in chili recipes as well.  Some people use soy beans instead.  If you like instead of using canned black beans, buy the raw black beans and place in a crock pot, and add salt or seasoning salt and a lot of water to cover so there are about 2 inches or so above the beans.  Cook on low heat for 6 to 8 hours or until tender.  By the way leftover black beans freeze really well. I always do this and defrost them again when I need it for a casserole like this one.


2 tbsp olive oil (30 mL)
2 cups cauli-rice (500 mL)
1/2 cup homemade chicken stock (125 mL)
1 tsp ground cumin (5 mL)
1 tsp chili powder (5 mL)
1/2 tsp salt, OR to taste (2 mL)
2 tbsp olive oil (30 mL)
1/2 cup diced onion (125 mL)
1 cup diced peppers (250 mL)
2 cups cubed cooked chicken (500 mL)
1/2 cup black beans, drained (125 mL)
  (or use up to 1 cup (250 mL)
1 cup shredded cheese of choice (250 mL)
Sour cream

In large, nonstick frying pan in 2 tbsp olive oil over medium heat, cook cauli-rice until getting tender.  Add chicken stock, cumin, chili powder and salt.  Set aside.

In another frying pan, heat 2 tbsp (30 mL) olive oil and over medium heat cook onions until turning soft.  Add peppers and cook until tender.  Add to first pan along with chicken and black beans.  Cook until most of the liquid has evaporated.  Taste and add more salt if necessary.

Place mixture in 9 x 13-inch (23 x 33 cm) casserole dish and sprinkle with cheese.  Use the mixture in low-carb tortillas (see volumes 1 and 2 of Low-Carbing Among Friends for recipes) with sour cream or serve on its own with lots of sour cream.

Helpful Hint:  To make cauli-rice, use a medium head of cauliflower and pulse in a food processor until the cauliflower forms small pieces that look rice-like, or use a food processor to grate the cauliflower.

Yield:  6 servings
1 serving
322.9 calories
32.6 g protein
17.4 g fat
6.3 g net carbs


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