By Mayo Clinic Staff

Dietitian's tip:

This is a great alternative to traditional chili.

Number of servings

Serves 4
  1. Weight management
  2. Healthy-carb
  3. Diabetes meal plan
  4. High-fiber

Ingredients

  1. 1 lb boneless, skinless chicken breast, diced
  2. 1 package reduced-sodium taco seasoning mix
  3. 1 15-ounce can unsalted black beans, rinsed under running water and drained
  4. 1 1/2 cups frozen corn
  5. 3/4 cup fresh or frozen pepper stir-fry vegetables (onions and green, red and yellow peppers), chopped
  6. 3/4 cup water
  7. 3/4 cup reduced-fat shredded cheddar cheese

Directions

Spray a 10-inch skillet with cooking spray. Add chicken to the skillet; cook over medium-high heat for 2 minutes. Stir occasionally.

Add the seasoning mix, beans, corn, stir-fry mix and water. Cook over medium-high heat for 8 to 10 minutes. Stir frequently until the sauce is slightly thickened and the chicken is no longer pink.

Top with cheese and serve.

Nutritional analysis per serving

Serving size: About 1.5 cups

  • Calories 392
  • Total fat 8 g
  • Saturated fat 4 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 98 mg
  • Sodium 750 mg
  • Total carbohydrate 40 g
  • Dietary fiber 10 g
  • Added sugars 0 g
  • Protein 40 g
June 04, 2015