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Spiced Chicken With Black Bean and Mango Salsa

 
One serving costs about $5.95 One serving costs about $5.95

$5.95 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,gluten free,dairy free Mexican
spoonacular Score:76%

Spoonacular Score: 76%

 

Spiced Chicken With Black Bean and Mango Salsan is a gluten free and dairy free recipe with 4 servings. One portion of this dish contains about 56g of protein, 21g of fat, and a total of 583 calories. For $5.95 per serving, this recipe covers 40% of your daily requirements of vitamins and minerals. Head to the store and pick up cayenne pepper, black beans, mango, and a few other things to make it today. 1 person has made this recipe and would make it again. It is a pricey recipe for fans of Mexican food. From preparation to the plate, this recipe takes about about 45 minutes. It is brought to you by Foodista. Overall, this recipe earns a pretty good spoonacular score of 75%. Try Spiced Tilapia With Mango Black Bean Salsa, QUICK AND EASY AND SUPER SKINNY: SOUTHWESTERN SPICED SALMON WITH BLACK BEAN, CUCUMBER AND MANGO SALSA, and Grilled Chicken with Black Bean Mango Salsa Skinnytaste for similar recipes.

Mexican can be paired with Riesling, Sparkling rosé, and Pinot Noir. Acidic white wines like riesling or low-tannin reds like pinot noir can work well with Mexican dishes. Sparkling rosé is a safe pairing too. One wine you could try is Chateau Ste. Michelle Dry Riesling. It has 4.5 out of 5 stars and a bottle costs about 10 dollars.

Chateau Ste. Michelle Dry Riesling

The Chateau Ste. Michelle Dry Riesling is a dry, crisp, refreshing style of Riesling with beautiful fruit flavors, crisp acidity and an elegant finish. It offers inviting floral and mandarin aromas with a clean finish. This is an incredibly versatile food wine and my favorite with oysters.

» Get this wine on Wine.com

Ingredients

Servings:
8
8  skinless boneless chicken thighs
skinless boneless chicken thighs
1 Tbsp
1 Tbsp ground cumin
ground cumin
0.5 Tbsps
0.5 Tbsps black pepper
black pepper
0.5 Tbsps
0.5 Tbsps kosher salt
kosher salt
0.5 Tbsps
0.5 Tbsps oregano leaves
oregano leaves
0.5 Tbsps
0.5 Tbsps dried thyme
dried thyme
0.5 Tbsps
0.5 Tbsps chili powder
chili powder
0.5 tsps
0.5 tsps cayenne pepper
cayenne pepper
0.5 Tbsps
0.5 Tbsps paprika
paprika
some
some olive oil
olive oil
some
some salsa
salsa
15 oz
15 oz black beans
black beans
4
4  garlic
garlic
0.5 tsps
0.5 tsps fresh ginger
fresh ginger
2
2  vine ripened tomatoes
vine ripened tomatoes
1
1  persian cucumber
persian cucumber
165
165  mango
mango
1 small
1 small red onion
red onion
1
1  serrano pepper
serrano pepper
2
2  lime zest
lime zest
0.13 cups
0.13 cups olive oil
olive oil
some
some kosher salt
kosher salt
8  skinless boneless chicken thighs
8
skinless boneless chicken thighs
1 Tbsp ground cumin
1 Tbsp
ground cumin
0.5 Tbsps black pepper
0.5 Tbsps
black pepper
0.5 Tbsps kosher salt
0.5 Tbsps
kosher salt
0.5 Tbsps oregano leaves
0.5 Tbsps
oregano leaves
0.5 Tbsps dried thyme
0.5 Tbsps
dried thyme
0.5 Tbsps chili powder
0.5 Tbsps
chili powder
0.5 tsps cayenne pepper
0.5 tsps
cayenne pepper
0.5 Tbsps paprika
0.5 Tbsps
paprika
some olive oil
some
olive oil
some salsa
some
salsa
15 oz black beans
15 oz
black beans
4  garlic
4
garlic
0.5 tsps fresh ginger
0.5 tsps
fresh ginger
2  vine ripened tomatoes
2
vine ripened tomatoes
1  persian cucumber
1
persian cucumber
165  mango
165
mango
1 small red onion
1 small
red onion
1  serrano pepper
1
serrano pepper
2  lime zest
2
lime zest
0.13 cups olive oil
0.13 cups
olive oil
some kosher salt
some
kosher salt

Equipment

frying pan
frying pan
grill pan
grill pan
stove
stove
oven
oven
frying pan
frying pan
grill pan
grill pan
stove
stove
oven
oven


Instructions

Preheat the oven to 375 degrees. On a small plate, toss together the dried spices until evenly mixed and press both sides of the chicken into the spices to coat. Set aside. Drizzle a bit of olive oil into a stove top grill pan or frying pan over medium high heat. Once hot, sear both sides of the chicken, approximately 1-2 minutes per side. Immediately slide the pan into the oven. Bake for 10-15 minutes or until the juices run clear. As the chicken cooks, carefully mix together the ingredients for salsa, adding more olive oil to taste. Salt to taste before serving with the chicken.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $5.94
Ingredient
8 skinless boneless chicken thighs
1 tablespoon ground cumin
½ tablespoons black pepper
½ tablespoons oregano leaves
½ tablespoons dried thyme
½ tablespoons chili powder
½ teaspoons cayenne pepper
½ tablespoons paprika
some olive oil
some salsa
15 ounces black beans
4 garlic
2 vine ripened tomatoes
1 persian cucumber
1 mango
1 small red onion
1 serrano pepper
2 lime zest
⅛ cups olive oil
Price
$7.01
$0.40
$0.09
$0.13
$0.31
$0.17
$0.11
$0.18
$0.17
$0.13
$0.65
$0.27
$0.92
$0.12
$1.20
$0.37
$0.05
$11.17
$0.32
$23.77

Tips

Health Tips

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • You do not have to remove the seeds from a cucumber. In fact, the seeds are probably the most nutritious part! As for the skin, you should probably peel cucumbers (unless you like the skin and know the cucumber has not been waxed).

  • An average lime yields about 1.5 to 2 teaspoons of lime zest. If you're making key lime pie or something and end up with more zest than you need, freeze it!

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • get more cooking tips

Green Tips

  • Beans freeze well, so don't throw out your leftovers!

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic limes if you're using them for zest.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
582 Calories
55g Protein
21g Total Fat
45g Carbs
47% Health Score
Limit These
Calories
582
29%

Fat
21g
33%

  Saturated Fat
4g
26%

Carbohydrates
45g
15%

  Sugar
9g
11%

Cholesterol
214mg
72%

Sodium
1205mg
52%

Get Enough Of These
Protein
55g
111%

Selenium
53µg
77%

Vitamin B3
14mg
72%

Vitamin B6
1mg
68%

Phosphorus
634mg
63%

Fiber
13g
56%

Folate
208µg
52%

Manganese
0.97mg
49%

Vitamin C
37mg
46%

Magnesium
159mg
40%

Vitamin A
1988IU
40%

Potassium
1375mg
39%

Iron
7mg
39%

Vitamin B1
0.55mg
37%

Vitamin K
38µg
36%

Zinc
5mg
34%

Vitamin B5
3mg
33%

Vitamin B2
0.55mg
32%

Copper
0.54mg
27%

Vitamin E
3mg
25%

Vitamin B12
1µg
24%

Calcium
130mg
13%

covered percent of daily need

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