This is a great alternative to traditional chili.

Serves 4

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.

Nutritional Analysis (per serving)

Serving size: About 1.5 cups
  • Total carbohydrate: 40 g
  • Dietary fiber: 10 g
  • Sodium: 750 mg
  • Saturated fat: 4 g
  • Monounsaturated fat: 1 g
  • Total fat: 8 g
  • Cholesterol: 98 mg
  • Protein: 40 g
  • Calories: 392
  • Meats poultry and fish: 3
  • Nuts seeds and dry beans: 1
  • Vegetables: 1
  • Carbohydrates: 2
  • Protein and dairy: 2
  • Vegetables: 1
  • Meat and meat substitutes: 4
  • Nonstarchy vegetables: 1
  • Starches: 2
Last Updated: 2015-06-04
content provided by mayoclinic.com
© 1998-2016 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.