Southwest chicken and beans

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 the chicken to the skillet.

Cook over medium-high heat for 2 minutes, stirring from time to time.

Add the seasoning mix, beans, corn, stir-fry mix and water.

Cook over medium-high heat for 8 to 10 minutes. Stir often, until the sauce is slightly thickened and the chicken is no longer pink.

Top with cheese and serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 384
Total carbohydrate: 38 g
Cholesterol: 98 mg
Dietary fiber: 9 g
Monounsaturated fat: 1 g
Protein: 39 g
Saturated fat: 3.5 g
Serving size: About 1.5 cups
Sodium: 762 mg
Total fat: 8 g

DASH Eating Plan Servings

Meats, poultry and fish: 3
Nuts, seeds and dry beans: 1
Vegetables: 1

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 3
Vegetables: 0