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Mexican Chicken Stew with Black Beans and Quinoa
This nutritious Mexican chicken stew combines protein-rich quinoa, black beans and aromatic spices for a perfect, healthy and filling meal.
Prep time
15 min
Cook time
35 min
Total time
50 min
Servings
4
Recipe
Chicken, breast, boneless, skinless, raw
500 gQuinoa, uncooked
150 gBeans, black, canned
250 gCorn, sweet, yellow, canned, vacuum pack, no salt added
150 gTomato, roma
400 gSoup, chicken broth cubes, dry, prepared with water
700 mlPeppers, bell, red, raw
1 mediumOnions, yellow, raw
1 mediumGarlic, raw
2 cloveOil, olive, extra virgin
1 tbspSpices, caraway seed
1 tspSpices, pepper, red or cayenne
1 tspCHILLI POWDER BLEND, CHILLI
0.5 tspLimes, raw
0.5 pieceSalt, table, iodized
Coriander (cilantro) leaves, raw
1 bunchAvocados, raw, all commercial varieties
0.5 mediumPer servingTotal
Calories:499.1 kcal1996.2 kcal
Protein:41.6 g166.5 g
Carbohydrates:57.4 g229.5 g
Fiber:12.2 g48.8 g
Water:517.1 ml2068.3 ml
Fat:13.1 g52.5 g
Micronutrients
Sugar:5.4 g21.7 g
Saturated fat:1.8 g7.3 g
Cholesterol:90.9 mg363.7 mg
Sodium:798.6 mg3194.2 mg
Potassium:1355.5 mg5421.8 mg
Calcium:98.8 mg395.2 mg
Iron:4.4 mg17.4 mg
Magnesium:164.6 mg658.3 mg
Zinc:3.1 mg12.5 mg
Phosphorus:593.2 mg2372.6 mg
Vitamin C:69.1 mg276.2 mg
Vitamin A:123.4 µg493.6 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0.1 µg
Instructions
1
Heat the olive oil in a large pot. Add the chopped onion and red bell pepper and sauté for 5 minutes, until the vegetables soften.
2
Add the chicken to the pot and cook over medium heat for about 5 minutes, until lightly browned on all sides. Add the garlic, cumin, paprika and chili, and stir for 1 minute, until the spices become fragrant.
3
Stir in the rinsed quinoa, chopped tomatoes and chicken stock. Increase the heat until the liquid comes to a boil.
4
Once boiling, reduce the heat to low, cover the pot and cook for 15–20 minutes, or until the quinoa is cooked and has absorbed most of the liquid.
5
Add the black beans and corn to the stew. Cook for another 5 minutes, until all the ingredients are heated through and the flavors combine.
6
Before serving, stir in the lime juice, and season with salt and pepper to taste. Garnish with fresh cilantro and avocado slices.
Nutritional benefits
Thanks to its high content of dietary fiber and quality protein, this meal contributes to a long-lasting feeling of fullness and supports stable blood sugar levels.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.