University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
SPICY CHICKEN, BEANS AND TOMATOES

Ingredients

  • 1 teaspoon canola oil
  • 1 pound skinless, boneless chicken breast, cut into strips
  • 1 package taco seasoning mix, reduced sodium
  • ⅔ cup water
  • 14 ounce can black beans, no added salt, drained and rinsed
  • 14 ounce can unsalted stewed tomatoes with onion, peppers and celery, undrained
  • 1 cup frozen corn, thawed

Directions

  1. Spray large skillet with cooking spray and 1 teaspoon canola oil. Cook chicken for 10 minutes or until browned over medium high heat, stirring occasionally.
  2. Remove chicken from skillet and set aside. Add taco seasoning mix and water to skillet, mixing well.
  3. Add chicken, black beans, corn and tomatoes to skillet and simmer for 15 minutes.
Total time: 30 minutes
Preparation time: 10 minutes
Nutrition Facts
Servings per Recipe: 5 - 1 cup servings
Amount Per Serving
Calories 237 Calories from Fat 15
Total Fat 1.7 g
Cholesterol 52 mg
Sodium 556 mg
Carbohydrate 27 g
Dietary Fiber 7 g
Protein 27 g
Exchange 4 lean protein, 2 starch
Carbohydrate Units 2

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