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https://eatfresh.org/eatfreshorg-mini-course
Ready In:
1 hour
10 minutes
Serves: 6
This tangy and sweet dish is a dinner your family will love!
What you'll need
saucepan and cover
Large pan with lid
Bowl
Sharp knife
Spatula or spoon
Ingredients
Serves 6
1 cup Brown Rice Uncooked, instant
2 cups Water
1 tablespoon Vegetable Oil
2 cloves Garlic finely chopped
1 pound Chicken Thighs boneless and skinless, cut up in 1-inch cubes
1 Bell Pepper (about 1 cup), cut into 1-inch pieces
1 Plantains Ripe, peeled and cut into 1⁄2-inch thick rounds
15 ounces Black Beans equivalent to one can, drained and rinsed
1 cup Corn frozen or canned
15 ounces Pineapple chunks, equivalent to one can, packed in juice, reserve juice
1 tablespoon Ground Coriander
2 teaspoons Soulful Seasoning recipe is linked below
1/4 teaspoon Ground Cinnamon
1/4 teaspoon Ground Ginger
1/4 teaspoon Salt (feel free to use less)
1/4 teaspoon Black Pepper
1 Lime juiced
Directions
1.In a saucepan, combine rice and water and cover with a tight fitting lid. Bring to a boil over high heat. Reduce heat to simmer and cook for 10 minutes or until the water is absorbed and rice is cooked.
2.Remove from heat and keep covered 5 minutes. Fluff rice with a fork. Set aside.
3.In a skillet, heat vegetable oil on medium heat. Add garlic and cook for about 1 minute. Add chicken pieces and stir to cook on all sides, about 7 minutes.
4.Add bell pepper and plantain, then cook for an additional 2 to 3 minutes.
5.In a bowl, combine black beans, corn, pineapple chunks, 1⁄4 cup reserved pineapple juice, ground coriander, Soulful Seasoning, ground cinnamon, ground ginger, salt, and pepper. Mix well.
6.Add bean mixture to the skillet and stir. Cover and simmer, stirring every few minutes, for about 15 to 20 minutes or until heated through.
7.Serve chicken over rice and squeeze lime over chicken.
Chef's Tips
Nutrition Facts
Serving Size 1.50 cup
Serving Per Container 6
| Amount Per Serving | ||
|---|---|---|
| Calories 480 | ||
| % Daily Value* | ||
| Total Fat 8 g | 10% | |
| Saturated Fat 2 g | 10% | |
| Sodium 430 mg | 19% | |
| Total Carbohydrate 78 g | 28% | |
| Dietary Fiber 13 g | 46% | |
| Protein 27 g | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: