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Macros & Meal prep: Chipotle Chicken & Black Bean Bowl
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Alex McGonigle
@alex2046
Showstopper Factor
Smoky BBQ chicken thigh over spiced black beans with charred corn and peppers, finished with a cool chipotle-lime crema and fresh avocado. The char from the BBQ and the creamy-spicy crema make this feel like weekend food, not diet food.
Equipment & Components
BBQ: Chicken thighs, bell peppers
Stovetop: Black beans, corn
Macros Per Serving
Calories Protein Fats Carbs
621 kcal 53g 20g 56g
Category
Main Dishes
Ingredients
Protein
Chicken thigh (boneless, skinless) 1600g raw ~1040g cooked after 35% BBQ shrinkage
Carb Base - Spiced Black Beans
Black beans (tinned) 4 × 400g tins Drained and rinsed → ~960g drained. Need 1200g — use 5 tins.
Olive oil 15ml
Garlic cloves 4 (20g) Minced
Ground cumin 10g
Smoked paprika 5g
Vegetables
Bell peppers (mixed) 600g Cut in quarters, BBQ whole
Frozen corn 400g Pan-fried on stovetop
Cos lettuce 200g Shredded, served fresh
Chipotle-Lime Crema
Greek yogurt (0% fat) 300g
Chipotle in adobo 40g Blended with sauce from tin
Lime juice 30ml ~2 limes
Garlic powder 3g
Salt To taste
To Serve (per serving)
Avocado 40g (~¼ medium) Sliced fresh. Total: 2 medium avocados for 8 servings.
BBQ
Olive oil spray 10 sprays On BBQ grate
Instructions
Start the BBQ and beans simultaneously.
BBQ (Chicken + Peppers)
- Preheat BBQ to medium-high heat. Spray grate with 10 sprays olive oil (~2.5ml).
- Season 1600g chicken thighs (boneless, skinless) with 5g smoked paprika, 5g ground cumin, salt, and pepper. Place on BBQ.
- Add 600g bell peppers, quartered to BBQ alongside chicken.
- Cook chicken 6–7 minutes per side until internal temp reaches 75°C. Rest 5 minutes.
- Remove peppers when charred and softened (~8 minutes). Slice into strips.
Stovetop (Beans + Corn)
- Heat 15ml olive oil in a large saucepan over medium heat. Add 20g garlic, minced and cook 30 seconds.
- Add drained and rinsed black beans (1200g drained weight), 10g ground cumin, and 5g smoked paprika. Stir and cook 8–10 minutes until heated through and slightly thickened. Season with salt.
- In a separate pan over high heat, cook 400g frozen corn dry (no oil) for 5–6 minutes, stirring occasionally, until charred spots appear.
Crema
- Blend 300g Greek yogurt (0%), 40g chipotle in adobo, 30ml lime juice, and 3g garlic powder in food processor until smooth. Season with salt.
Assembly
- Slice chicken. Portion per the "To Serve" table below.
To Serve (Per Serving)
Component & Amount
Chicken thigh (cooked, sliced) | 130g
Black beans | 150g
Corn (charred) | 50g
Bell peppers (charred, sliced) | 75g
Cos lettuce (shredded) | 25g
Chipotle-lime crema | ~47g
Avocado (sliced) | 40g
Chicken thigh (cooked, sliced) | 130g
Black beans | 150g
Corn (charred) | 50g
Bell peppers (charred, sliced) | 75g
Cos lettuce (shredded) | 25g
Chipotle-lime crema | ~47g
Avocado (sliced) | 40g
Note: Chicken is served as sliced pieces — weigh each serving individually to hit 130g.
Notes
Shrinkage: 1600g raw chicken × 0.65 (BBQ 35%) = 1040g cooked ÷ 8 = 130g/serve.
Beans: 5 × 400g tins, drained and rinsed ≈ 1200g. 1200 ÷ 8 = 150g/serve.
Crema total: ~373g ÷ 8 ≈ 47g/serve.
Flavour type: Smoky/charred (primary), heat/spice (secondary from chipotle).
Substitutions: Chicken breast can replace thigh — increase raw weight to 1800g to compensate for lower fat and adjust macros. Kidney beans can replace black beans (similar macros).
Beans: 5 × 400g tins, drained and rinsed ≈ 1200g. 1200 ÷ 8 = 150g/serve.
Crema total: ~373g ÷ 8 ≈ 47g/serve.
Flavour type: Smoky/charred (primary), heat/spice (secondary from chipotle).
Substitutions: Chicken breast can replace thigh — increase raw weight to 1800g to compensate for lower fat and adjust macros. Kidney beans can replace black beans (similar macros).
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