Southwest chicken and beans

Dietician's Tip

This is a great alternative to traditional chili.


  • 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


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

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