Citizens Memorial Hospital | Vitality | Winter 2019

Nonprofit Org. U.S. Postage PAID WallaWalla, WA Permit No. 44 Citizens Memorial Hospital District 1500 N. Oakland Ave. Bolivar, MO 65613 Brazilian chicken with black beans Makes 6 servings. INGREDIENTS 2 tablespoons canola oil, divided 2 pounds skinless chicken thighs with bone or skinless breast with ribs or combination 1 ⁄ 2 cup fat-free, reduced-sodium chicken broth 1 1 ⁄ 4 cups chopped onion 3 ⁄ 4 cup chopped celery 3 ⁄ 4 cup chopped green bell pepper 3 ⁄ 4 cup chopped scallions, green and white parts 3 garlic cloves, chopped 2 bay leaves 1 ⁄ 4 teaspoon freshly ground nutmeg 2 (15-ounce) cans black beans, rinsed and drained Salt and freshly ground black pepper 1 ⁄ 8 teaspoon cayenne pepper, or to taste 2 tablespoons chopped flat-leaf parsley 1 large navel orange, cut in 6 wedges DIRECTIONS » In large Dutch oven, heat 1 tablespoon of the oil over medium- high heat. Add chicken and cook until golden brown, 4 minutes on each side. » Using tongs, transfer chicken to large bowl. Cover bowl with foil. You might qualify for our clinical research trial. See page 4 for details. » Add broth and scrape bottom of pot while it boils, gathering up all browned bits. » Add broth to chicken. Seal foil tightly over bowl and set chicken aside. » Using paper towel, wipe out pot. Return pot to medium-high heat, and add remaining oil. » Add onion, celery, green pepper and scallions to pot, and cook, stirring occasionally, until soft, 5 minutes. » Add garlic, and cook, stirring, for 1 minute. » Add bay leaves and sprinkle nutmeg over vegetables. Arrange chicken pieces over vegetables, reserving liquid in bowl. » Spread beans over the chicken. Pour liquid from bowl over beans. Cover and simmer until chicken thighs are falling-apart tender, 30 to 35 minutes. If using breast, cook until white in center at thickest part, 20 to 25 minutes. » To serve, divide chicken among 6 dinner plates. Remove bay leaves. Mix to combine beans and vegetables, and season to taste with salt, pepper and cayenne. » Spoon 2 ⁄ 3 cup of beans and vegetables alongside chicken and liquid from pot over chicken. Garnish with parsley and orange wedges. » Serve hot, warm or at room temperature. Leftovers keep in tightly covered container in refrigerator for 4 days. Savor safely: Always cook meat to the correct internal temperature, and use a meat thermometer to be sure. For chicken, that means 165 degrees. NUTRITION INFORMATION Serving size: 1 ⁄ 6 recipe. Amount per serving: 330 calories, 10g total fat (1.5g saturated fat), 28g carbohydrates, 32g protein, 9g dietary fiber, 180mg sodium. Source: American Institute for Cancer Research Have migraines?