Mexican · Dinner
Skillet Chicken in Red Sauce (GLP-1)
Boneless chicken breast seared then simmered in a chipotle-tomato sauce with black beans, onion, garlic, cumin and oregano. Finished with fresh cilantro and lime, the sauce stays smooth without cream or cheese, keeping the plate protein-forward, light on fat, and easy to digest.
$4
10 minsPrep
20 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
336Calories
38.2gProtein
9.1gFat
22.8gCarbs
6.8gSugar
6.9gFiber
520mgSodium
102mgChol
1.9gSat Fat
980mgPotassium
70mgCalcium
3.1mgIron
0.4mcgVitamin B12
14mgVitamin C
gluten-free
protein-rich
low-carb
low-calorie
high-fiber
glp-1
Instructions
1
Prep
Slice the chicken breast into thin cutlets and season lightly with salt. Mince the garlic, thinly slice the onion, and mince the chipotle. Chop the cilantro.
2
Sear
Heat the olive oil in a nonstick skillet over medium-high heat. Sear the chicken cutlets for 2 minutes per side until golden and cooked through. Transfer to a plate.
3
Simmer
Add the onion and garlic to the same skillet over medium heat, sauté for 3 minutes until translucent. Stir in the canned tomatoes, chipotle, chicken stock, cumin and oregano. Simmer over medium-low heat for 8 minutes until the sauce thickens slightly and coats the back of a spoon. Return the chicken and black beans to the skillet and simmer for 5 minutes until heated through.
4
Plate
Remove from heat and rest 2 minutes. Spoon the chicken and sauce onto a plate, scatter cilantro over the top, and serve with the lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g boneless, skinless chicken breast
- 1 tsp1 tsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2 tsp2 tsp chipotle in adobo
- 1/2 cup120ml low-sodium chicken stock
- 2/3 cup60g, about a third of a 15 oz can, drained black bean
- 1/2 tsp1/2 tsp ground cumin
- 1/2 tsp1/2 tsp dried oregano
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
- salt, to taste
