Chicken, Black Beans and Avocado Arepas with Avocado Dressing

Diet & Health: , ,

Prep time:
30 minutes
Cook time:
15 minutes
Ready in:
45 minutes

Recipe Description:

Recipe by Malena Perdomo, MS, RD, CDE.

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Servings:

  • Recipe serving size: 1 arepa
  • Number of servings:

Ingredients:

  • For the Arepas

  • 2 chicken breasts, boneless, skinless
  • 1 cup black beans, cooked
  • 1 cup corn kernels, cooked (optional)
  • 1 ripe, fresh avocado, halved, pitted, peeled and mashed
  • 2 cups pre-cooked corn meal
  • 2 1/2 cups warm water
  • 1 tsp. salt
  • 2 Tbsp. olive oil, divided
  • 8 oz. Mozzarella cheese, shredded
  • For the Guasacaca (makes 1 cup)

  • 1/4 white onion, peeled
  • 1 garlic clove, peeled
  • 1 ripe, fresh avocado, halved, pitted and peeled
  • juice of 1/2 lime
  • 1/4 cup parsley leaves, stemmed
  • 1/4 cup cilantro leaves, stemmed
  • 3 Tbsp. red wine vinegar
  • 1/4 cup extra virgin olive oil
  • 1 jalapeño, deveined, seeded
  • salt and pepper (to taste)

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Place all the ingredients for the guasacaca in a blender or food processor and blend until smooth. Season with salt and pepper.
  3. Cut the chicken breast into strips. Marinate chicken breast with 1/4 cup of guasacaca sauce. Save the rest for dressing the arepas.
  4. To make arepas, combine warm water with a teaspoon of salt in a bowl. Gradually add the corn meal and stir well to form a dough. Set aside for 5 minutes.
  5. Meanwhile, heat the olive oil in a skillet over medium high heat. Place marinated chicken into skillet, turn the heat to medium and let it cook for 3 minutes. Cover the pan with the lid, turn the heat to low, and continue to cook for 8 more minutes or until done.
  6. Form 8 balls of dough and flatten each onto a disk shape.
  7. Heat a skillet or cast iron pan on medium high. Coat the pan with olive oil. Place 4 arepas in the hot pan and cook 5 minutes on each side until crispy and golden brown. Repeat the process for the other 4 arepas.
  8. Place arepas in a baking dish in the oven for 10 minutes. Remove and keep them warm, cover with foil.
  9. When ready to stuff the arepas: using a sharp knife, slice open one side of the arepa as if you were opening a pita bread. Spread avocado inside and add the cooked chicken, black beans, corn, and a pinch of cheese. Finish by drizzling with guasacaca sauce. You can also serve the sauce on the side in a cup.

Recipe Videos:

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Nutrition Facts

1 serving per recipe
Serving Size 1 serving (233g)

Amount Per Serving
Calories 460
% Daily Value*
Total Fat 24g 30%
Saturated Fat 6g 31%
Trans Fat 0g -
Polyunsaturated Fat 2g -
Monounsaturated Fat 12g -
Cholesterol 65mg 21%
Sodium 550mg 24%
Total Carbohydrate 38g 14%
Dietary Fiber 9g 31%
Total Sugars 1g -
Includes 0g Added Sugars 0%
Protein 26g -
Vitamin D 0mcg 0%
Calcium 224mg 15%
Iron 2mg 10%
Potassium 569mg 10%
Vitamin A 18mcg 2%
Vitamin C 13mg 15%
Vitamin E 3mg 20%
Vitamin K 47mcg 40%
Thiamin 0.20mg 15%
Riboflavin 0.19mg 15%
Niacin 10mg 70%
Vitamin B6 0.63mg 35%
Folate 92mcg DFE 25%
    (0mcg folic acid) -
Vitamin B12 0.12mcg 6%
Pantothenic Acid 2mg 35%
Choline 55mg 10%
Phosphorus 207mg 15%
Magnesium 57mg 15%
Zinc 1mg 10%
Selenium 14mcg 25%
Copper 0.17mg 20%
Manganese 0.25mg 10%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.