I made chicken breast with barbecue sauce and black bean puree on a day when I needed something hearty but not heavy. I chose black beans because I've read several times that they are good for the heart, and I really enjoy the texture of the puree. I soaked the beans the night before, and by morning they had doubled in volume. I cut the chicken breast fairly thick because I didn't want it to dry out in the oven, then I let it marinate. The rest is simple: oven, blender, skillet, and the meal turned out without complications.
Quick Info
Total time: approx. 3 hours (including soaking the beans)
Servings: 3-4
Difficulty: easy to medium, depending on your patience for boiling
Ingredients
For the black bean puree:
- 300 g dried black beans
- 2 bay leaves
- 1 garlic clove
- 1 tablespoon butter
- Salt to taste
- Pepper to taste
For the chicken breast:
- 1 large chicken breast (500-600 g)
- 2 tablespoons soy sauce
- 2 tablespoons Worcestershire sauce
- 1 teaspoon curry powder
- 1 tablespoon butter
For serving:
- Barbecue sauce (store-bought or preferred)
- Fresh herbs (optional)
Preparation Method
1. The night before, soak the black beans in plenty of cold water. In the morning, the beans should be swollen and hydrated.
2. Drain the beans, rinse them well, and put them to boil in fresh water just enough to cover them, plus 2 bay leaves. Add salt only towards the end, otherwise, the beans take longer to cook.
3. Let them simmer on low heat. It took me 2 and a half hours for the beans to become soft, with the lid on the pot. Occasionally check the water and add more if needed.
4. Meanwhile, cut the chicken breast into thick slices, about 2 cm. Place them in a bowl with soy sauce, Worcestershire sauce, and curry. Mix, cover, and refrigerate for at least an hour.
5. Preheat the oven to 190°C. Place the chicken slices with the marinade in a baking dish, adding a tablespoon of butter on top. Bake for about 25-30 minutes, until the meat is browned but not dry. Don’t leave them too long, as the breast can dry out easily.
6. When the beans are soft, remove the bay leaves, drain the beans, and reserve a cup of the cooking water.
7. Put the drained beans in a blender or use an immersion blender. Add the garlic, butter, salt, and pepper. Blend until it becomes a puree, adding some of the reserved water if necessary to achieve a creamy consistency.
8. Heat a little oil in a small skillet, transfer the bean puree, and cook on very low heat for 4-5 minutes, stirring occasionally and adding more water if it’s too thick. The puree should be smooth, not dry.
9. Serve the chicken breast alongside the warm black bean puree and barbecue sauce, either served separately or directly over the meat, as preferred.
Why I Make This Recipe Often
It helps me when I need a protein-rich and filling meal, but I don’t want potatoes or rice as a side. The bean puree keeps hunger at bay, is made with simple ingredients, and the marinated chicken turns out tender without any hassle. Leftovers are easy to store and reheat without losing their texture.
Tips
- Don’t skip the soaking step for the beans, it significantly shortens the cooking time.
- The butter in the puree adds flavor, but if you want a vegan puree, use olive oil.
- Keep the bean cooking water, it helps adjust the consistency.
- If you prefer a more rustic texture for the puree, blend less.
- Don’t add salt at the beginning of cooking, otherwise, the beans will remain hard.
Substitutions
- The chicken breast can be replaced with boneless thighs or even turkey fillets.
- Worcestershire sauce can be omitted or replaced with a bit of balsamic vinegar.
- You can use another type of bean if you can’t find black beans, but the taste and color will change.
Variations
- You can add chili or smoked paprika to the puree for a more intense flavor.
- If you’re not in the mood for barbecue sauce, the chicken also works with a simple yogurt and garlic sauce.
- Black beans can be combined with chickpeas for a more flavorful option.
- For an extra touch of greenery, add parsley or green onions on top when serving.
Serving Ideas
- It pairs well with a fresh summer salad or quickly sautéed vegetables.
- For quick lunch meals, wrap everything in a pita or tortilla for a hearty wrap.
- You can use the bean puree as a base for other types of meat or even poached eggs for a special breakfast.
Frequently Asked Questions
1. How long should I soak the beans?
Ideally, 8-12 hours. If you're in a hurry, 4-6 hours may be sufficient, but the beans won’t fully soften.
2. Can I use canned black beans?
Yes, but rinse the beans well and shorten the cooking time. The puree will be softer, not as creamy as one made with dried beans cooked at home.
3. How can I keep the bean puree from drying out when reheating?
Add a little water or milk (or bean cooking water) when reheating, stirring constantly over low heat.
4. Can the marinade be changed?
Yes, you can use whatever you like: honey, garlic, lemon, oriental spices, etc.
5. Can I cook the chicken in a skillet instead of the oven?
Yes, just be careful with the heat so the marinade doesn’t burn due to the sugar. It can also be grilled.
Nutritional Values
For one serving (approximately 1/4 of the recipe):
Calories: 380-420 kcal
Protein: 37 g
Carbohydrates: 30 g
Fats: 11 g
The bean puree provides fiber, plant proteins, and minerals. The chicken breast is a good source of lean protein. The barbecue sauce adds sugars, which you can control based on how much you use.
Storage and Reheating
The puree can be stored in the fridge for 3-4 days in a closed container. When reheating, add a little water, place on low heat, and stir until it returns to the desired texture. The chicken breast can also be stored for 2-3 days, refrigerated in a container. It can be eaten cold or gently reheated in the oven or skillet with a little water or sauce to prevent drying out.
Quick Info
Total time: approx. 3 hours (including soaking the beans)
Servings: 3-4
Difficulty: easy to medium, depending on your patience for boiling
Ingredients
For the black bean puree:
- 300 g dried black beans
- 2 bay leaves
- 1 garlic clove
- 1 tablespoon butter
- Salt to taste
- Pepper to taste
For the chicken breast:
- 1 large chicken breast (500-600 g)
- 2 tablespoons soy sauce
- 2 tablespoons Worcestershire sauce
- 1 teaspoon curry powder
- 1 tablespoon butter
For serving:
- Barbecue sauce (store-bought or preferred)
- Fresh herbs (optional)
Preparation Method
1. The night before, soak the black beans in plenty of cold water. In the morning, the beans should be swollen and hydrated.
2. Drain the beans, rinse them well, and put them to boil in fresh water just enough to cover them, plus 2 bay leaves. Add salt only towards the end, otherwise, the beans take longer to cook.
3. Let them simmer on low heat. It took me 2 and a half hours for the beans to become soft, with the lid on the pot. Occasionally check the water and add more if needed.
4. Meanwhile, cut the chicken breast into thick slices, about 2 cm. Place them in a bowl with soy sauce, Worcestershire sauce, and curry. Mix, cover, and refrigerate for at least an hour.
5. Preheat the oven to 190°C. Place the chicken slices with the marinade in a baking dish, adding a tablespoon of butter on top. Bake for about 25-30 minutes, until the meat is browned but not dry. Don’t leave them too long, as the breast can dry out easily.
6. When the beans are soft, remove the bay leaves, drain the beans, and reserve a cup of the cooking water.
7. Put the drained beans in a blender or use an immersion blender. Add the garlic, butter, salt, and pepper. Blend until it becomes a puree, adding some of the reserved water if necessary to achieve a creamy consistency.
8. Heat a little oil in a small skillet, transfer the bean puree, and cook on very low heat for 4-5 minutes, stirring occasionally and adding more water if it’s too thick. The puree should be smooth, not dry.
9. Serve the chicken breast alongside the warm black bean puree and barbecue sauce, either served separately or directly over the meat, as preferred.
Why I Make This Recipe Often
It helps me when I need a protein-rich and filling meal, but I don’t want potatoes or rice as a side. The bean puree keeps hunger at bay, is made with simple ingredients, and the marinated chicken turns out tender without any hassle. Leftovers are easy to store and reheat without losing their texture.
Tips
- Don’t skip the soaking step for the beans, it significantly shortens the cooking time.
- The butter in the puree adds flavor, but if you want a vegan puree, use olive oil.
- Keep the bean cooking water, it helps adjust the consistency.
- If you prefer a more rustic texture for the puree, blend less.
- Don’t add salt at the beginning of cooking, otherwise, the beans will remain hard.
Substitutions
- The chicken breast can be replaced with boneless thighs or even turkey fillets.
- Worcestershire sauce can be omitted or replaced with a bit of balsamic vinegar.
- You can use another type of bean if you can’t find black beans, but the taste and color will change.
Variations
- You can add chili or smoked paprika to the puree for a more intense flavor.
- If you’re not in the mood for barbecue sauce, the chicken also works with a simple yogurt and garlic sauce.
- Black beans can be combined with chickpeas for a more flavorful option.
- For an extra touch of greenery, add parsley or green onions on top when serving.
Serving Ideas
- It pairs well with a fresh summer salad or quickly sautéed vegetables.
- For quick lunch meals, wrap everything in a pita or tortilla for a hearty wrap.
- You can use the bean puree as a base for other types of meat or even poached eggs for a special breakfast.
Frequently Asked Questions
1. How long should I soak the beans?
Ideally, 8-12 hours. If you're in a hurry, 4-6 hours may be sufficient, but the beans won’t fully soften.
2. Can I use canned black beans?
Yes, but rinse the beans well and shorten the cooking time. The puree will be softer, not as creamy as one made with dried beans cooked at home.
3. How can I keep the bean puree from drying out when reheating?
Add a little water or milk (or bean cooking water) when reheating, stirring constantly over low heat.
4. Can the marinade be changed?
Yes, you can use whatever you like: honey, garlic, lemon, oriental spices, etc.
5. Can I cook the chicken in a skillet instead of the oven?
Yes, just be careful with the heat so the marinade doesn’t burn due to the sugar. It can also be grilled.
Nutritional Values
For one serving (approximately 1/4 of the recipe):
Calories: 380-420 kcal
Protein: 37 g
Carbohydrates: 30 g
Fats: 11 g
The bean puree provides fiber, plant proteins, and minerals. The chicken breast is a good source of lean protein. The barbecue sauce adds sugars, which you can control based on how much you use.
Storage and Reheating
The puree can be stored in the fridge for 3-4 days in a closed container. When reheating, add a little water, place on low heat, and stir until it returns to the desired texture. The chicken breast can also be stored for 2-3 days, refrigerated in a container. It can be eaten cold or gently reheated in the oven or skillet with a little water or sauce to prevent drying out.