Baked Chicken with Black Bean

Baked Chicken with Black Bean is a nutritious dish that combines tender chicken thighs with a savory black bean sauce, delivering a delicious high-protein meal. This dish is not only flavorful but also brings together the richness of Chinese flavors with wholesome ingredients.

Ingredients

• Chicken thighs - 300 grams
• Canned black beans - 1 cup (240 grams), rinsed and drained
• Soy sauce - 2 tablespoons
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, grated
• Honey - 1 tablespoon
• Sesame oil - 1 tablespoon
• Rice vinegar - 1 tablespoon
• Green onions - 2, chopped
• Red bell pepper - 1, diced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Cornstarch - 1 teaspoon (optional, for thickening)
• Cilantro - for garnish

Steps

1. Preheat the oven to 190°C (375°F).
2. In a bowl, mix the soy sauce, minced garlic, grated ginger, honey, sesame oil, rice vinegar, salt, and black pepper to create the marinade.
3. Add the chicken thighs to the marinade, ensuring they are fully coated. Let it marinate for at least 15 minutes.
4. In a baking dish, spread the rinsed black beans and diced red bell pepper evenly.
5. Place the marinated chicken thighs on top of the black beans and bell pepper.
6. Pour the remaining marinade over the chicken and beans.
7. Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
8. Remove the foil and bake for an additional 10 minutes to allow the chicken to brown.
9. If using cornstarch, mix it with a little water to create a slurry and stir it into the sauce in the baking dish, then return to the oven for 5 more minutes.
10. Once done, remove from the oven and garnish with chopped green onions and cilantro before serving.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in fiber from black beans, promoting digestive health.

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