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Recipe: Southwest chicken and beans

Recipe: Southwest chicken and beans

This dish is a great alternative to traditional chili.

This is a great alternative to traditional chili.


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.


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

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories392 
Carbohydrate40 g 
Cholesterol98 mg 
Fiber10 g 
Monounsaturatedfat1 g 
Potassium 
Protein40 g 
Saturatedfat4 g 
ServingsizeAbout 1.5 cups 
Sodium750 mg 
TotalFat8 g 

2015-06-04

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