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Southwest chicken and beans

July 9, 2024

Recipe

This dish is a great substitute for chili.

Serves 4

This zesty dish is a great substitute for chili.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 3 Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats Fruits 3 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

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