By Mayo Clinic Staff
Dietitian's tip:
This is a great alternative to traditional chili.
Number of servings
Serves 4
- Weight management
- Healthy-carb
- Diabetes meal plan
- High-fiber
Ingredients
- 1 lb boneless, skinless chicken breast, diced
- 1 package reduced-sodium taco seasoning mix
- 1 15-ounce can unsalted black beans, rinsed under running water and drained
- 1 1/2 cups frozen corn
- 3/4 cup fresh or frozen pepper stir-fry vegetables (onions and green, red and yellow peppers), chopped
- 3/4 cup water
- 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
- Vegetables 1
- Carbohydrates 2
- Protein and dairy 2
- Starches 2
- Nonstarchy vegetables 1
- Meat and meat substitutes 4
- Vegetables 1
- Meats, poultry and fish 3
- Nuts, seeds and dry beans 1
June 04, 2015Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/southwest-chicken-and-beans/rcp-20125118