Tomatillo Chicken with Black Beans

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The standout flavor in this dish is the smoky salsa which is created by a quick method of blackening the vegetables on the stovetop.

Preparation time:
Cooking time:

Difficulty: Medium - experience needed
Serves: 2


Tomatillo Salsa:
1/2 pound tomatillos (about 4), cut in half
2 slices (1 inch thick) large yellow onion (about 4 inches in diameter)
4 garlic cloves, unpeeled
1 red jalapeño pepper, seeded
2 tablespoons snipped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon salt

Chicken and Beans:
2 boneless, skinless chicken breast halves (4-6 ounces each)
1/2 teaspoon ancho chile powder
1/4 teaspoon salt
1 can (15 ounces) black beans, drained and rinsed
Whole fresh cilantro leaves (optional)
Warm corn tortillas (optional)


1. For tomatillo salsa, heat (10-in.) Sauté Pan over medium heat until hot. Place tomatillos, cut side down, onion slices, garlic and jalapeño pepper in pan; roast 5-7 minutes or until edges are blackened, turning once. Remove from heat; cool slightly and peel garlic. Finely chop vegetables, garlic and cilantro. In Small Batter Bowl, combine vegetable mixture, lime juice and salt; mix well and set aside.

2. For chicken, season chicken with chile powder and salt. Heat same pan over medium-high heat until hot; lightly spray with vegetable oil using Kitchen Spritzer. Add chicken; cook 8-10 minutes or until chicken is no longer pink, turning once. Remove chicken to Cutting Board; tent with aluminum foil and let stand 5 minutes. Slice chicken into strips.

3. For beans, add all but 2 tablespoons of the salsa and black beans to same pan; cook about 2 minutes or until heated through. Spoon bean mixture onto serving plates; top with sliced chicken and reserved salsa. Garnish with whole cilantro leaves, if desired. Serve with warm corn tortillas, if desired.

Yield: 2 servings

Nutrients per serving: Calories 340, Total Fat 4 g, Saturated Fat .5 g, Cholesterol 65 mg, Carbohydrate 39 g, Protein 36 g, Sodium 1040 mg, Fiber 12 g

Diabetic exchanges per serving: 1 1/2 starch, 4 low-fat meat (2 carb)

Cook's Tips: Tomatillos are in the gooseberry family and look like small green tomatoes with a tan husk on the outside. Look for firm tomatillos that almost fill the inside of the husk.

Blackening the vegetables adds a smoky, sweet flavor to this salsa. Using the Sauté Pan makes this task quick and easy.

This salsa can also be served as an appetizer with tortilla chips. Or, try serving it with Poblano Tamales in Parchment.

Other types of chili powder that do not contain cumin or other spices can be substituted for the ancho chile powder, if desired.


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