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Southwest chicken and beans
Print Products and services By Mayo Clinic Staff
Dietitian s tip
This is a great alternative to traditional chili.
Number of servings
Serves 4 Healthy carbHigh 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.
Starches 2 Nonstarchy vegetables 1 Meat and meat substitutes 4
DASH Eating Plan Servings
Vegetables 1 Meats, poultry and fish 3 Nuts, seeds and dry beans 1 DASH diet: Recommended servings Sample DASH menus ShareTweet June 04, 2015
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