Achieve your HbA1c, blood pressure, and cholesterol targets with expert nutrition support: I want to hit my target!

The Prediabetes Nutritionist

Chipotle Pinto Beans, Roast Chicken & Broccolini

Chipotle Pinto Beans, Roast Chicken and Steamed Broccolini

Mexican-style pinto beans with roast chicken, steamed broccolini and cherry tomatoes. This balanced, nutritious, and medium-glycaemic load meal is truly delicious! It provides fibre, quality proteins and steady energy without spiking your insulin and blood sugar levels.

I’m currently obsessed with chipotle paste.

I find myself putting it in almost every dish, and since my family isn’t complaining, I have no intention of stopping soon.

Chipotle paste is a spicy blend of smoked and dried jalapeno chillies, onions, garlic, tomato puree, vinegar, spices, dried herbs and sugar.

I don’t make it from scratch; I usually buy ready-made versions from either Waitrose, Tesco, Sainsbury’s or Marks and Spencer for convenience.

Sainsbury’s and Marks & Spencer chipotle paste are my favourites, but the others are delicious too.

Chipotle paste is exceptionally versatile. I put it in everything including, beans, rice, couscous, stews and soups, and it never disappoints; it practically elevates every dish.

It’s the star ingredient in this 20-minute pinto bean recipe that I’ve served with roast chicken, steamed broccolini and cherry tomatoes.

I like my beans on the drier side, but you can make yours looser by adding slightly more water to the recipe. You can use these pinto beans as a topping for toast or put it in a tortilla wrap with avocado, corn, rice and sour cream to make a Mexican burrito wrap.

However you choose to eat it, I can assure you it’s incredibly delicious.

Nutritional Highlights of Chipotle Pinto Beans with Roast Chicken and Steamed Broccolini

The glycaemic load (GL) of this meal is estimated at 14.8, meaning that it has a medium GL and won’t raise spike your insulin and blood sugar levels. Instead, it provides steady energy release.

This meal is diabetes-friendly, low-sugar and anti-inflammatory.

It’s a rich source of quality proteins, providing 30.9g per serving and fibre. It is also low in sodium and trans fatty acids.

This meal is rich in many minerals and vitamins, including:

  • Iron (provides 6.2mg or 45% of your daily recommended intake [RI])
  • Zinc (provides 3.4mg or 35% of your daily RI
  • Copper (provides 0.56 mg or 56% of your daily RI)
  • Folates (provides 298 µg or 149% of your daily RI)
  • Vitamin E (provides 3.4mg or 28% of your daily RI)

Chipotle beans, roast chicken and broccolini 1

Chipotle beans, roast chicken and broccolini 1

How to cook Chipotle Pinto Beans and Roast Chicken

Ingredients

  • 480g cooked pinto beans
  • 4 teaspoon chipotle paste
  • 4 teaspoon tomato puree
  • 2 large shallot, finely chopped
  • 2 fat garlic cloves, finely chopped
  • 2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • 2 teaspoons Kurachek vegetable seasoning

For the chicken

  • 4 chicken legs
  • 2 teaspoons Kucharek vegetable seasoning
  • 1 tablespoon dried thyme
  • 2 large shallots, finely chopped
  • 2 fat garlic cloves, finely chopped

Other ingredients

  • 400g broccolini, steamed
  • 300g cherry tomatoes, halved

Directions

Put chicken in a large pan with all of the other ingredients. Add around 500ml of water, then cook on medium heat for 25-30 minutes or until the chicken is tender.

Line a baking tray with parchment paper and heat a fan oven to 200ºC (400ºF). Place the chicken on the lined baking tray and cook for 20 minutes or until the chicken is browned.

Meanwhile, heat one tablespoon of olive oil or a splash of water in a large non-stick saucepan. Fry or sauté shallots for 30 seconds, then add garlic, cumin, tomato puree and chipotle paste.

Cook for approximately two minutes, then stir in beans and vegetable seasoning. Add about 200ml of water and cook on medium heat for 10 minutes or until most of the liquid evaporates.

Season with salt and black pepper if necessary, then take the pan off the heat.

Serve beans with roast chicken, broccolini and cherry tomatoes.

Enjoy!

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Chipotle Pinto Beans, Roast Chicken and Steamed Broccolini

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 10mins
  • Cook Time: 45 mins
  • Total Time: 55 minutes
  • Yield: Serves 4
  • Category: lunch/dinner
  • Method: Stove and Oven
  • Diet: Diabetic

Description

Mexican-style pinto beans with roast chicken, steamed broccolini and cherry tomatoes – a balanced, nutritious, and medium-glycaemic load meal!


Ingredients

Scale

Ingredients

  • 480g cooked pinto beans
  • 4 teaspoon chipotle paste
  • 4 teaspoon tomato puree
  • 2 large shallot, finely chopped
  • 2 fat garlic cloves, finely chopped
  • 2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • 2 teaspoons Kurachek vegetable seasoning

 

For the chicken

  • 4 chicken legs
  • 2 teaspoons Kucharek vegetable seasoning
  • 1 tablespoon dried thyme
  • 2 large shallots, finely chopped
  • 2 fat garlic cloves, finely chopped

 

Other ingredients

  • 400g broccolini, steamed
  • 300g cherry tomatoes, halved

 


Instructions

Put chicken in a large pan with all of the other ingredients. Add around 500ml of water, then cook on medium heat for 25-30 minutes or until the chicken is tender.

Line a baking tray with parchment paper and heat a fan oven to 200ºC (400ºF). Place the chicken on the lined baking tray and cook for 20 minutes or until the chicken is browned.

Meanwhile, heat one tablespoon of olive oil or a splash of water in a large non-stick saucepan. Fry or sauté shallots for 30 seconds, then add garlic, cumin, tomato puree and chipotle paste.

Cook for approximately two minutes, then stir in beans and vegetable seasoning. Add about 200ml of water and cook on medium heat for 10 minutes or until most of the liquid evaporates.

Season with salt and black pepper if necessary, then take the pan off the heat.

Serve beans with roast chicken, broccolini and cherry tomatoes.

Enjoy!



Nutrition

  • Serving Size: Per serving
  • Calories: 400
  • Sodium: 326mg
  • Fat: 13.6g
  • Saturated Fat: 3.4g
  • Unsaturated Fat: 5.6g
  • Trans Fat: 0.13g
  • Carbohydrates: 38.4g
  • Fiber: 16.5g
  • Protein: 30.9g
  • Cholesterol: 78mg

Keywords: Beans, Chipotle, Roast chicken

Was this post helpful?

This site uses Akismet to reduce spam. Learn how your comment data is processed.