Spicy Chicken & Black Bean Skillet
20 minutes, one pan, zero excuses.
Weeknight-Rescue Lore
The recipe for the night you swore you'd meal prep and didn't. One skillet, pantry staples, done before the takeout app even loads.
Portion Matrix (Finished Skillet)
Spicy Chicken & Black Bean Skillet
15g (12g net) — total for the trackers, net for the low-carbers.
Tap a portion size. Watch the numbers move. That’s the whole book.
+ ½ cup cooked brown rice: +110 cal • +3g protein • +1g fat • +23g carbs
Macros: USDA FoodData Central • cooked weights • as written, rotisserie chicken skin removed.
The Numbers Up Front
Total Cooked Yield: ~41 oz / 1160 g (makes 4 hearty portions)
Default Portion: 10 oz / 283 g
✂️ Trim Trim Trim
Using a rotisserie chicken for the shortcut? Pull the skin off before shredding — it's the easiest trim in the book and saves roughly 50 calories and 6g of fat per 5 oz of meat, no knife skills required.
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📊 Before & After(per 10 oz / 283 g)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Restaurant-Style Burrito Bowl Filling (with cheese, sour cream, extra oil) | 480 | 28g | 22g | 40g |
| ⭐ Lo-Cal Hi-Pro Skillet | 270 | 28g | 7g | 25g (20g net) |
| You Saved / Gained | −210 cal | even protein | −15g fat | −15g net carbs |
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