Would this have been better with chicken on the bone? Would rice have been a more natural pairing with black beans?
But the thing about eating healthy – lower sugar/processed carbs, more balanced macros, and minimal sodium – is that while you may have to make some substitutions and concessions, you shouldn’t have to settle for bland food.
Not on my watch.
Jerk Chicken + Black Beans and Quinoa
- 1/2 cup packed coconut sugar
- 1/2 cup ground allspice
- 1/2 cup minced green onions
- 1 T ground black pepper
- 4 T fresh lime juice
- 1 T reduced sodium, gluten free tamari or soy sauce
- 1 T dried thyme
- 1 t ground cinnamon
- 1/4 t ground cloves
- 4 cloves garlic, minced
- 2-4 habanero chiles (I may or may not have used, um, 5)
- 1.5 lbs chicken tenders
Place ingredients in a food processor or blender and process until coarsely combined. In a storage bag or shallow bowl, combine the chicken and marinade, and marinate for at least 12 hours.
Heat a grill pan to high heat and spray lightly with cooking spray. Cook the chicken pieces until slightly charred on the outside (this is normal, I promise!), and remove to a plate.
Black Beans and Quinoa
- 1/2 cup quinoa, rinsed (I use tricolor)
- 1 cup reduced sodium chicken stock (you can easily sub in vegetable stock)
- 2 cups black beans (I started with dried and cooked them in water with onion and garlic for added flavor, but you could just rinse a can of low sodium black beans)
- .25 cup, minced green onions
- 2 t ground cinnamon
Add all items to a saucepan and bring to a boil. Reduce heat, stirring occasionally, until the beans and quinoa have achieved the desired consistency.
Plate together with a vegetable of your choosing – grilled corn would be great, but we opted for charred broccoli.
Cheers to a new year, with great health for you all!
P.S. This photo is terrible, but the meal was not.