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EATING well

Healthy, hearty dinner in a jiffy: chicken and black bean stew

The secret to this quick stew is that the chicken already has so much flavor that just a couple of tweaks make it taste far more complex.

Associated Press

The secret to this quick stew is that the chicken already has so much flavor that just a couple of tweaks make it taste far more complex.

Having a trusty fast-food strategy is the busy person's key to eating well. When I'm swamped with work, travel, kids' activities or whatever, I quite simply cannot be trusted to choose the healthy meal over the quick one.

Unless, that is, the healthy one is the quick one. Over the years, I have developed a repertoire of healthier fast-food options, dinners I can get on the table in minutes. A standby is, of course, the supermarket rotisserie chicken. Pick up one of those, add a quick spinach salad, and my family is eating before anyone even has time to ask what's for dinner.

I also always buy two rotisserie chickens (or roast two chickens when I'm bothering to heat up the house with the oven), so I have leftover chicken seasoned and ready to go for another meal a day or two later.

This week's chicken and black bean stew is a meal inspired by one of those weeks. The ingredients are all basic, simple stuff that I have on hand most of the time. I use canned chipotles in adobo sauce for tons of flavor and some warm heat (buy it canned, then store it in a freezer bag and just lop off a hunk for recipes as you need it).

Don't have or like chipotles? You also can use tomato paste and chili powder or whatever other warm spicy item you have in your cupboard. The secret to this quick stew is that the chicken already has so much flavor that adding just a little spice and a little acid (the lime juice) makes the flavors taste far more complex than the quick and healthy little dinner gem that this dish is.

Food Network star Melissa d'Arabian is an expert on healthy eating on a budget. She is the author of the cookbook "Supermarket Healthy."

QUICK AND SPICY ROTISSERIE CHICKEN

AND BLACK BEAN STEW

1 tablespoon olive oil

1 small yellow onion, chopped

1 stalk celery, chopped

2 medium carrots, peeled and chopped

3 cloves garlic, minced

2 tablespoons (or more) chipotles in adobo sauce, finely chopped, sauce included (or tomato paste if no spice is desired)

2 cups low-sodium chicken stock, hot

1 ½ cups water, hot

1 (15-ounce) can black beans, rinsed and drained

1 cup frozen corn kernels, thawed

2 cups shredded chicken from a rotisserie chicken

2 tablespoons lime juice

Kosher salt and ground black pepper

½ large avocado, cubed

1 medium tomato, cubed, seeds removed, or tomato salsa

½ cup cilantro leaves

Lime wedges, to garnish

In a large, heavy pot over medium-high, heat the oil. Add the onion, celery and carrots and cook until starting to get tender, about 5 minutes. Add the garlic and chipotles, then stir until fragrant, about 1 minute. Add the stock, water, beans, corn and chicken and bring to a simmer. Reduce the heat to medium-low and simmer for 10 minutes.

Stir in the lime juice, then taste and season with salt and pepper. Ladle into 4 serving bowls, then top with avocado, tomato or salsa, and cilantro, and offer lime wedges on the side.

Makes 4 servings.

Nutrition information per serving: 320 calories (90 calories from fat, 28 percent of total calories), 10g fat (2g saturated, 0g trans fats), 50mg cholesterol, 480mg sodium, 37g carbohydrates, 12g fiber, 6g sugar, 22g protein.

Healthy, hearty dinner in a jiffy: chicken and black bean stew 02/18/16 [Last modified: Thursday, February 18, 2016 4:12pm]
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