Blackened Chicken with Mango and Black Beans

Sweet and tangy with a little bit of heat, this is another great E meal that won’t leave you hungry afterward. If you work outside the home, leftovers make for a yummy lunch rolled up into a low-carb tortilla or stuffed into a couple pieces WWBB bread (page 185) or even thrown
over a salad. If you have children who aren’t too keen on the mango–black bean sauce, they’ll
love the cooked chicken pieces, so set some aside for them—more sauce for you. This recipe is found on page 57 of the Trim Healthy Mama Cookbook.

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Print Recipe

Trim Healthy Mama Cookbook

Blackened Chicken with Mango and Black Beans

Cooking Method: Stove Top Courses: Dinner, Lunch Recipe Keys: E E

Servings: 4

Description

Grab your big ol' iron skillet, just like Grandma used to use. This recipe is part of our Family Skillet Meals that begins on page 57 of the Trim Healthy Mama Cookbook. Sweet and tangy with a little bit of heat, this is another great E Meal that won’t leave you hungry afterward. This recipe is found on page 66 of the Trim Healthy Mama Cookbook.

Ingredients

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Scale

1/2x 1x 2x 3x

• 
  1 ¹⁄₂ lbs chicken tenderloins (thawed and drained; can leave tenderloins or cut into smaller pieces)
• 
  TH Mineral Salt
• 
  black pepper
• 
  garlic powder
• 
  chili powder
• 
  ground cumin (for blackening)
• 
  coconut or olive oil cooking spray
• 
  2 tsp butter (flat teaspoons)
• 
  1 cup mango (1 generous cup frozen mango chunks)
• 
  1 ¹⁄₂ cups veggie blend (frozen or fresh; see page 43)
• 
  ³⁄₄ cup black beans (canned; rinsed and drained)
• 
  ¹⁄₂ lime (use the juice of 1/2 lime or 1 Tbs bottled lime juice)
• 
  ¹⁄₈ tsp black pepper
• 
  1 ¹⁄₂ Tbs TH Gentle Sweet
• 
  ¹⁄₈ tsp red pepper flakes (optional)

Instructions

1. Lightly sprinkle the top sides of the chicken pieces with the salt, pepper, and garlic powder, then generously sprinkle with the chili powder and cumin to fully cover for a blackening effect.

1. Heat a large skillet over medium-high heat and spray lightly with coconut oil spray, then add the butter. Once the skillet is hot and the butter has melted, add the chicken, blackened side down. While the underside is browning, blacken the tops by sprinkling on more seasonings as before. Turn the pieces once after about 5 minutes, and continue cooking until the pieces are cooked through. Remove the chicken and set aside on a plate.

2. Put the mango chunks in a food processor and pulse until they are in small pieces but not broken down to a puree. You’ll want thumbnail-size pieces.
3. Add the veggie blend, beans, mango, lime juice, and spices to the skillet and cook, stirring, for a few minutes.
4. Return the chicken to the skillet and heat through with the other ingredients for another minute or two.

Note

Make a Family Meal

Serve over a small amount of cooked brown rice or quinoa (less than ½ cup) since you have the E fuels of beans and mango already, or enjoy on its own or with a side salad with lean dressing. Family members needing Crossovers can enjoy extra fat in their meal such as avocado or sour cream topping or added cheese and a creamy dressing on their salad.

NOTE: Fresh diced mango can be used in place of frozen if desired.

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