BLACK BEANS, CHICKEN AND CAULI-RICE
This spicy mixture is great
in low-carb tortillas. Find my low-carb tortilla recipes HERE and HERE. I really enjoy black beans and used in moderation, they really don't add too many carbs to a dish. I like black beans in chili recipes as well. Some people use soy beans instead. If you like instead of using canned black beans, buy the raw black beans and place in a crock pot, and add salt or seasoning salt and a lot of water to cover so there are about 2 inches or so above the beans. Cook on low heat for 6 to 8 hours or until tender. By the way leftover black beans freeze really well. I always do this and defrost them again when I need it for a casserole like this one.
2 tbsp olive oil (30 mL)
2 cups cauli-rice (500 mL)
1/2 cup homemade chicken stock (125 mL)
1 tsp ground cumin (5 mL)
1 tsp chili powder (5 mL)
1/2 tsp salt, OR to taste (2 mL)
2 tbsp olive oil (30 mL)
1/2 cup diced onion (125 mL)
1 cup diced peppers (250
mL)
2 cups cubed cooked chicken
(500 mL)
1/2 cup black beans, drained (125 mL)
(or use up to 1 cup (250 mL)
1 cup shredded cheese of
choice (250 mL)
Sour cream
In large, nonstick
frying pan in 2 tbsp olive oil over medium heat, cook cauli-rice until getting
tender. Add chicken stock, cumin, chili
powder and salt. Set aside.
In another frying pan,
heat 2 tbsp (30 mL) olive oil and over medium heat cook onions until turning
soft. Add peppers and cook until
tender. Add to first pan along with
chicken and black beans. Cook until most
of the liquid has evaporated. Taste and
add more salt if necessary.
Place mixture in 9 x
13-inch (23 x 33 cm) casserole dish and sprinkle with cheese. Use the mixture in low-carb tortillas (see
volumes 1 and 2 of Low-Carbing Among Friends for recipes) with sour cream or
serve on its own with lots of sour cream.
Helpful Hint: To make cauli-rice, use a medium head of cauliflower and pulse in a food processor until the cauliflower forms small pieces that look rice-like, or use a food processor to grate the cauliflower.
Yield: 6 servings
1
serving
322.9
calories
32.6
g protein
17.4
g fat
6.3
g net carbs