Dinner

Chicken, Black Bean and Rice Skillet

Name: Chicken, Black Bean and Rice Skillet
Prep time: 25 min
Total time: 25 min
Yield: 2 servings
Ingredients: 300 g Chicken breast; 240 g Black beans, tinned and drained; 250 g Cooked white rice; 150 g Red pepper; 100 g Onion; 200 g Chopped tomatoes, tinned; 2 cloves, about 6 g Garlic; 2 tsp, about 4 g Ground cumin; 1 tsp, about 2 g Smoked paprika; Half a teaspoon Chilli powder; 30 g Reduced-fat cheddar; 8 g Rapeseed oil

Spiced chicken, black beans, peppers and rice cooked together in one pan and finished under the grill with reduced-fat cheddar. 53 g of protein for 617 kcal a serving.

Calories: 617kcal
Protein: 53g
Fat: 12g
Carbs: 68g

Per serving, makes 2. 25 minutes of work. Published 8 September 2026.

Allergens

Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast300 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Black beans, tinned and drained240 g
A tin, drained. They add 17 g of protein to the pan on top of the chicken. Drained weight.
Cooked white rice250 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Red pepper150 g
Onion100 g
Chopped tomatoes, tinned200 g
Garlic2 cloves, about 6 g
Ground cumin2 tsp, about 4 g
Smoked paprika1 tsp, about 2 g
Chilli powderHalf a teaspoon
Reduced-fat cheddar30 g
Rapeseed oil8 g

Method

Fry the chicken in 2 cm dice in the oil in an ovenproof frying pan over a high heat for four minutes until browned, then add the onion and pepper for five minutes.
Add the garlic and spices, stir for a minute, then the tomatoes and beans. Simmer for five minutes.
Stir the cooked rice through until everything is hot and the liquid has been absorbed, about three minutes.
Scatter the cheese over and put the pan under a hot grill for three minutes until it bubbles. Serve with lime and coriander if you have them.

Worth knowing

Serves two as a full plate. It is the burrito filling without the tortilla, and the tortilla is 180 kcal.
Reduced-fat cheddar at 15 g a serving is 39 kcal. The same weight of ordinary cheddar is 62, and 15 g of either melts into a decent crust under the grill.

Other dinner recipes that share ingredients with this one, or every dinner at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.