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Thread: Easy Mexican Chicken and Beans
09-09-2009, 09:51 AM #1
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Easy Mexican Chicken and Beans
Betty Crocker's Diabetes Cookbook shares a recipe! You can feel extra good about serving this easy dish for dinner tonight. It has a whopping 9 grams of fiber per serving!
Prep Time: 30 min
Total Time: 30 min
Makes: 4 servings
1 lb uncooked chicken breast strips for stir-fry
1 package (1 oz) Old El Paso® taco seasoning mix
1 can (15 oz) Progresso® black beans, drained, rinsed
1 can (11 oz) Green Giant® Mexicorn® whole kernel corn with red and green peppers, undrained
1/4 cup water
Flour tortillas, if desired
1. Spray 10-inch skillet with cooking spray. Add chicken to skillet; cook over medium-high heat 8 to 10 minutes, stirring occasionally, until no longer pink in center.
2. Stir in seasoning mix, beans, corn and water. Cook over medium-high heat 8 to 10 minutes, stirring frequently, until sauce is slightly thickened. Serve with tortillas.
Health Twist: Boost your fiber with beans. Filled with many other important nutrients, beans are an excellent source of fiber that's so important for good blood glucose management and to keep your digestive tract moving.
Substitution: Stir-fry chicken strips not available? Buy the same weight of boneless skinless chicken breasts or thighs, and cut up the meat yourself.
Substitution: If you'd prefer, pinto beans can be substituted for the black beans.
1 Serving: Calories 340 (Calories from Fat 45 ); Total Fat 5 g (Saturated Fat 1 g); Cholesterol 70 mg; Sodium 830 mg; Total Carbohydrate 48 g (Dietary Fiber 9 g); Protein 37 g Percent Daily Value*: Vitamin A 18 %; Vitamin C 10 %; Calcium 10 %; Iron 22 % Exchanges: 3 Starch; 4 Very Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.
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