20 Minute Meals: Barbecue Chicken with Beans and Rice

What you’ll need:

3oz chicken breast, skinned and deboned

2 tbsp Barbecue Sauce

Garlic Powder

Chili Powder

Onion Powder

½ cup Rice

½ cup Black Beans

Onion

What to do:
Find an oven (there’s got to be one somewhere) and preheat it to 400¬o. Put the two chicken breasts on a cookie sheet, then squirt some of the barbecue sauce on. Use a spoon to smooth it out until you’ve got even coats, and then shake on the garlic, chili, and onion powder. Pop it in the oven.
Next, boil some water for the rice. Cut a slice off of the onion and chop it up into small cubes. When the rice has been in for about 5 minutes, put the beans in another pan and heat them up. Stir in the chopped onion along with the garlic powder and chili powder. When the rice is done, strain it and put it back in the pot. Add the beans (with the liquid) and stir them in evenly.
For a little added nutrition, find a low-sodium barbecue sauce. It’ll cut the sodium content almost in half, but leave everything else the same.

Calories: 509, Fat: 16g, Carbs: 69g, Sodium: 772mg (low sodium 433mg), Protein: 23g