Today Oklahomans eat at fast food restaurants more than ever—and spend a significant share of their food dollar doing it.  Work, school and leisure activities often take place away from home and require getting something to eat in a hurry.  At the same time, chronic diseases such as heart disease, diabetes and cancer have been linked to eating habits and nutrition.  Between work, evening activities and other household chores dinner seems to take a “back seat” and many people find themselves in the drive-thru lane more often than not.  Eating at home doesn’t have to be time consuming and many items can be prepared ahead for quick cooking for on the go people.  

Chicken and Black Beans

2 tablespoons butter
1 medium onion, sliced
2 chicken breasts, cut into 2 inch pieces
1 (16 ounce) can diced tomatoes, undrained
1 (8 ounce) package black beans, cooked and drained
2 ounces green chile peppers, diced
2 tablespoons chopped fresh cilantro
1 tablespoon ground cumin
1/2 cup uncooked white rice

1. Preheat oven to 350 degrees F (175 degrees C).
2. Heat butter in a large skillet over medium heat. Stir in onions, and cook until soft and translucent. Stir in chicken; cook until golden on all sides. Pour onions and chicken into a casserole dish. Stir in tomatoes, black beans, chile peppers, cilantro, cumin, and rice.
3. Bake in preheated oven for 45 minutes.

*  Serve with a side salad and corn chips for a balanced meal idea. 
Servings: 4, Calories: 454, Total Fat: 9.1g, Cholesterol: 52mg, Sodium: 346mg, Total Carbs: 65.6g, Dietary Fiber: 10.8g, Protein: 29g

 

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