Beans, Beans, the Wonderful Fruit…

I won’t finish that song, but we all know it. Beans have inherited a negative connotation, but they really are a power food. They are BURSTING with fiber {causing fullness and eliminating hunger},they are full of antioxidants and omega 3 fatty acids, which have been known to reduce inflammation and can lower the risk of cancer, arthritis, and heart disease.

So, how do we get more beans in our life? Tacos and burritos are a great food source to get more beans in your diet, but can often be brimming with unseen calories {not to mention all the add-ins like sour cream, cheese, chips, etc.}. The perfect way to indulge in this fascinating food group is chili. I decided to try a different take on classic ground beef/turkey chili and go with shredded chicken. This recipe is so easy, you won’t believe it when you indulge.

Chicken and Black Bean Chili

4 Chicken Breasts

1 Can of Black Beans

1 Can of Garbanzo Beans

1 Small Jar of Salsa {I like hot, but use what your palette prefers}

1 Can of Stewed Tomatoes {cut the tomatoes so the chunks aren’t too big for a bite}

1/2 Small Red Onion, Diced

1 TBS of Olive Oil

1 TBS of Chili Powder

1 TSP of Paprika

1 TSP of Cayenne Pepper

1 TBS of Garlic Salt

Pepper to Taste

Drain the beans, throw everything in the crock pot and let it sit for at least 5 hours. When you are ready, open the lid and with two forks, pull the chicken apart to shred it. Throw back in and let the chili cook a little bit longer {to let all the flavors soak into the inside of the chicken meat}. Garnish with some fresh cilantro, and even a whole wheat tortilla {because the soup itself is fairly low in calories, giving you some wiggle room}.

Here’s the Stats:

Amount Per Serving
  Calories 235.9
  Total Fat 4.0 g
  Saturated Fat 0.7 g
  Polyunsaturated Fat 0.9 g
  Monounsaturated Fat 1.7 g
  Cholesterol 68.4 mg
  Sodium 1,259.7 mg
  Potassium 612.5 mg
  Total Carbohydrate 17.9 g
  Dietary Fiber 4.7 g
  Sugars 1.5 g
  Protein 31.7 g
  Vitamin A 15.9 %
  Vitamin B-12 7.5 %
  Vitamin B-6 46.3 %
  Vitamin C 19.2 %
  Vitamin D 0.0 %
  Vitamin E 3.6 %
  Calcium 5.7 %
  Copper 15.1 %
  Folate 16.8 %
  Iron 15.1 %
  Magnesium 17.1 %
  Manganese 20.5 %
  Niacin 70.1 %
  Pantothenic Acid     12.1 %
  Phosphorus     31.3 %
  Riboflavin 10.0 %
  Selenium 32.5 %
  Thiamin 12.2 %
  Zinc 11.4 %
Advertisements

2 thoughts on “Beans, Beans, the Wonderful Fruit…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s