Black Bean Chicken

Karry Hosford

Fermented Chinese black beans have a nutty taste and are sometimes labeled as salty black beans. Soak only the amount you'll need for this recipe in water before they're added to the dish. Keep any extra in the refrigerator for up to 6 months.

Yield: 4 servings (serving size: 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 294
  • Calories from fat: 29%
  • Fat: 9.5g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 2.7g
  • Protein: 33.9g
  • Carbohydrate: 17g
  • Fiber: 3.5g
  • Cholesterol: 66mg
  • Iron: 2.4mg
  • Sodium: 970mg
  • Calcium: 90mg

Ingredients

  • 1/3 cup fermented Chinese black beans
  • 2 tablespoons peanut oil
  • 2 cups chopped onion
  • 1 garlic clove, minced
  • 2/3 cup fat-free, less-sodium chicken broth
  • 1/3 cup low-sodium soy sauce
  • 1 teaspoon sugar
  • 4 cups broccoli florets
  • 1 pound boneless, skinless chicken breast, sliced into 1/4-inch strips
  • 1 tablespoon cornstarch
  • 1 tablespoon dry sherry

Preparation

  1. Place beans in a bowl, and cover with warm water. Cover and let stand 30 minutes. Drain and rinse with cold water; drain well.
  2. Heat oil in a large nonstick skillet or wok over medium-high heat. Add onion and garlic; sauté 30 seconds. Add beans; sauté 10 seconds. Stir in the broth, soy sauce, and sugar; bring to a boil. Add broccoli and chicken; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until the chicken is done, stirring occasionally.
  3. Combine cornstarch and sherry, stirring well with a whisk. Add cornstarch mixture to chicken mixture, and bring to a boil. Cook mixture 1 minute, stirring constantly.
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