Protein Upgrade | ORGANIC Fricasé de Pollo Cubano
with Garlicky Black Beans
Cooking time
25 minutes
Servings
2/4
Calories
540 /serving
It’s more than low carb, it’s slow carb. That means meat and legumes are front and centre in this Cuban-inspired skillet supper. The organic chicken breasts cook with green olives and green pepper, and then get a protein bump from simmered black beans served on the side.
We will send you:
- 2 Organic chicken breasts (raised without antibiotics by Canadian farmers)
- 1 Shallot (or onion)
- 2 Garlic cloves
- 1 Green pepper
- 540ml Black beans (canned)
- 30ml Vegetable demi-glace
- 15ml Tomato paste
- 30g Green olives
- 7g Playa del Cumin spices (cumin, paprika, salt, red pepper bell, dextrose, garlic, caramel colour, canola oil, oregano, Cayenne pepper, cloves, cellulose)
Contains: Sulphites
You will need:
Large pan
Medium pan
Oil
Salt & pepper (S&P)
Strainer
Total Fat
14 g
Saturated Fat
2 g
Sodium
910 mg
Total Carb
61 g
Sugars
7 g
Protein
47 g
Fibre
23 g
Preparation
Mise en place
- Halve, core and thinly slice the green pepper lengthwise.
- Mince the garlic.
- Drain and rinse the black beans.
- Halve the olives crosswise.
- Halve, peel and thinly slice the shallot.
Sear the chicken
- Pat the chicken dry; season with S&P.
- In a large pan, heat a drizzle of oil on medium-high.
- Add the chicken and cook, 2 to 3 min. per side, until partially browned.
- Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Make the fricasé de pollo
- In the same pan, heat a drizzle of oil on medium-high.
- Add the green pepper and shallot. Sauté, 2 to 3 min., until the vegetables are slightly softened.
- Add the tomato paste and sauté, 30 sec. to 1 min., until dark red.
- Add the spices and sauté, 30 sec., until fragrant.
- Add the demi-glace, ¾ cup water (double for 4 portions) and S&P; bring to a simmer.
- Add the chicken and olives. Cook, covered, stirring the vegetables and flipping the chicken occasionally, 6 to 10 min, until the chicken* is cooked through.
- If the sauce seems dry, add up to ½ cup water (double for 4 portions) until you achieve your desired consistency.
Sauté the black beans
- Meanwhile, in a medium pan, heat a drizzle of oil on medium.
- Add the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the black beans and 2 tbsp water (double for 4 portions). Sauté, 1 to 2 min., until warmed through; season with S&P.
Plate your dish
- Divide the fricasé de pollo between your plates.
- Serve the black beans on the side. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
