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Alpha-gal friendly dairy-free cowboy chicken in a cast iron skillet with black beans, fire-roasted tomatoes, corn, and melty dairy-free cheese topped with fresh cilantro

Alpha-Gal Friendly Cowboy Chicken

This dairy-free Cowboy Chicken is bold, hearty, and completely alpha-gal safe — well-seasoned chicken breasts seared and smothered in a smoky mixture of black beans, fire-roasted tomatoes, corn, and green chiles, topped with melty dairy-free cheese. One skillet and 35 minutes is all you need.
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Prep Time 10 minutes
Cook Time 25 minutes
Servings: 4
Course: chicken, dinner
Cuisine: American, Southern
Calories: 420
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 4 boneless skinless chicken breasts about 1 1/2 pounds
  • 1 tablespoon olive oil
  • 2 teaspoons chili powder
  • 1 1/2 teaspoons smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste
For the Skillet
  • 1/2 yellow onion chopped
  • 3 cloves garlic minced
  • 1 can 15 oz black beans, drained and rinsed (label-checked)
  • 1 can 15 oz fire-roasted diced tomatoes (label-checked)
  • 1 can 15 oz corn, drained (label-checked)
  • 1 can 4 oz diced green chiles (label-checked)
  • Juice of 1 lime
  • 1 cup dairy-free shredded cheese label-checked
  • Fresh cilantro for garnish
  • Cooked white rice or tortilla chips for serving

Equipment

Method
 

  1. In a small bowl, combine chili powder, smoked paprika, cumin, oregano, onion powder, garlic powder, salt, and pepper. Rub half the spice mixture over both sides of the chicken breasts.
  2. Heat olive oil in a large oven-safe skillet over medium-high heat. Sear chicken breasts for 3 to 4 minutes per side until golden. Remove and set aside.
  3. In the same skillet, sauté onion for 2 to 3 minutes until softened. Add garlic and cook for 30 seconds until fragrant.
  4. Add black beans, fire-roasted tomatoes, corn, green chiles, lime juice, and remaining spice mixture. Stir to combine.
  5. Nestle the seared chicken breasts back into the skillet on top of the bean and tomato mixture.
  6. Sprinkle dairy-free shredded cheese over the top of everything.
  7. Cover and cook on medium-low heat for 15 to 18 minutes, or until chicken is cooked through and reaches an internal temperature of 165 degrees F.
  8. Garnish with fresh cilantro and serve over rice or with tortilla chips.

Nutrition

Serving: 348gCalories: 420kcalCarbohydrates: 32gProtein: 42gFat: 14gSaturated Fat: 3gCholesterol: 95mgSodium: 780mgFiber: 8gSugar: 6g

Notes

When possible, choose organic ingredients, especially chicken. Always check black bean labels carefully for lard or other mammalian-derived ingredients. Always check dairy-free cheese labels for mammalian-derived ingredients. For an even meltier cheese topping, transfer skillet to a 375 degree F oven for the last 5 minutes of cooking. If histamine is a concern, substitute fire-roasted tomatoes with fresh crushed tomatoes and freshly cooked black beans instead of canned. Individual alpha-gal reactions vary — always read labels carefully.
 

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