For optimal results, it’s best to eat protein within an hour of a workout. Chicken and beans make this a protein packed dinner, and it comes together in less than 30 minutes if the ingredients are pre-prepped. For a vegan version, add 8 ounces of crumbled tempeh with the beans and use vegetable broth instead of chicken. If you’d like to add more vegetables, try chopped zucchini, which soaks up the delicious broth.
- 1 tablespoon extra-virgin olive oil
- 1 lb ground chicken, preferably organic
- 2 large carrots, finely diced
- 3 ribs of celery, finely diced
- 1 yellow onion, finely diced
- 3 cloves of garlic, minced
- 1 teaspoon chili powder
- 1 tablespoon tomato paste
- 2 cups chicken stock
- 28 ounce can diced tomatoes
- ¼-1/2 cup buffalo hot sauce
- 2 14-ounce cans black beans, pinto beans, or both, drained and rinsed
- For garnish: chopped green onion, blue cheese, crumbled tortilla chips
Heat olive oil on medium-high heat in a large pot. Add chicken and cook, breaking apart with the back of a spoon, until browned. Add carrot, celery, onion and garlic. Cook until tender, about 7 minutes. Add chili powder and tomato paste and cook until fragrant, about 1-2 minutes. Add chicken stock, diced tomatoes and hot sauce. Bring to a boil, reduce heat and simmer about 10 minutes until thickened. Stir in beans and cook until heated through, about 3 minutes. Serve with optional garnishes.
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Rachael Hartley is a Columbia, SC based private practice dietitian and food & wellness blogger at Avocado A Day Nutrition. She helps men and women lose weight and improve their physical and mental health and wellbeing with a whole foods based approach to nutrition. She is available for nutrition coaching and meal planning throughout the US via telephone and Skype.