Black Bean, Black Rice with Red Peppers & Baked Chicken (The Power Plate)

MEAL PLAN RECIPE: Baked Fish with Collard Greens and Quinoa

Servings: 4 | Prep Time: 15 min | Cook Time: 35–40 min | Total Time: ~50–55 min
​

Ingredients

For the Baked Chicken:

• 4 boneless, skinless chicken breasts (about 1–1.5 lbs)
• 1 tbsp olive oil
• 1 tsp paprika
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp black pepper
• Pinch of sea salt (optional for CKD — consult with your dietitian)

For the Black Rice:

• 1 cup black rice, rinsed
• 2 cups low-sodium chicken broth (or water)
• 1 tsp olive oil

For the Black Bean & Red Pepper Mix:

• 1 (15 oz) can low-sodium black beans, drained and rinsed
• 2 medium red bell peppers, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp olive oil
• ½ tsp cumin
• ¼ tsp smoked paprika (optional)
• Black pepper to taste

Optional Garnishes:

• Fresh parsley or cilantro, chopped
• Lime wedges

Instructions

1️⃣ Preheat & Prepare the Chicken

1. Preheat your oven to 400°F (200°C).
2. Pat chicken breasts dry with a paper towel.
3. Rub both sides with olive oil, then season with paprika, garlic powder, onion powder, black pepper, and optional salt.
4. Place on a parchment-lined baking sheet or oven-safe dish.

2️⃣ Bake the Chicken

1. Bake for 20–25 minutes, or until internal temperature reaches 165°F (74°C).
2. Remove from oven, cover loosely with foil, and let rest for 5 minutes before slicing.

3️⃣ Cook the Black Rice

1. Rinse black rice under cold water until the water runs clear.
2. In a medium saucepan, heat olive oil over medium heat.
3. Add rinsed rice, stir for 1–2 minutes to lightly toast.
4. Add chicken broth (or water) and bring to a boil.
5. Reduce to a simmer, cover, and cook for 30–35 minutes, or until liquid is absorbed.
6. Fluff with a fork.

4️⃣ Sauté the Black Beans & Red Peppers

1. In a large skillet, heat olive oil over medium heat.
2. Add onions and cook for 3–4 minutes until softened.
3. Add garlic, diced red peppers, cumin, and smoked paprika; sauté for another 4–5 minutes until peppers are tender-crisp.
4. Stir in black beans, season with black pepper, and cook for another 2–3 minutes until warmed through.

5️⃣ Assemble the Dish

1. Divide black rice evenly among plates.
2. Spoon the black bean and red pepper mixture over the rice.
3. Slice baked chicken and arrange on top or alongside.
4. Garnish with parsley/cilantro and a squeeze of fresh lime juice, if desired.

Power Plate Core Benefits:

Black Rice:

1. Rich in Antioxidants: Contains high levels of anthocyanins, the same antioxidant pigments found in blueberries and blackberries, which fight inflammation and oxidative stress.
2. Supports Blood Sugar Control: Lower glycemic index than white rice, helping prevent spikes in blood sugar levels.
3. Heart Health Protection: Anthocyanins and fiber can reduce bad cholesterol (LDL) and improve cardiovascular health.
4. Anti-Inflammatory Properties: Helps reduce chronic inflammation, which is linked to diabetes complications and CKD progression.
5. Nutrient-Dense: High in iron, vitamin E, and essential amino acids that support immunity and energy levels.
6. Weight Management: High fiber content aids digestion and helps you feel full longer.

Black Beans

1. Excellent Source of Plant Protein: Supports muscle health without the saturated fats found in animal proteins.
2. Blood Sugar Stability: High in soluble fiber, which slows digestion and helps regulate glucose release.
3. Gut Health Support: Fiber and resistant starch act as prebiotics, feeding healthy gut bacteria.
4. Heart-Protective: Lowers cholesterol and blood pressure, both important for CKD and diabetes prevention.
5. Magnesium & Potassium Rich: Supports nerve function, muscle relaxation, and blood pressure control.
6. Anti-Cancer Potential: Polyphenols and antioxidants may help reduce the risk of certain cancers.