Southwest chicken and beans
This is a great alternative to traditional chili.
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.
Serving Information
Serves 4
Nutritional analysis per serving
Calories: 392
Total carbohydrate: 40 g
Cholesterol: 98 mg
Dietary fiber: 10 g
Monounsaturated fat: 1 g
Protein: 40 g
Saturated fat: 4 g
Serving size: About 1.5 cups
Sodium: 750 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
Meat and meat substitutes: 4
Nonstarchy vegetables: 1
Starches: 2
Mayo Clinic Healthy Weight Pyramid Servings
Carbohydrates: 2
Protein and dairy: 2
Vegetables: 1
Last Updated Jun 4, 2015
© 2024 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use