• 1 pound boneless skinless chicken breast, cut into bite-size pieces
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon extra virgin olive oil
  • 1 medium yellow onion, sliced and separated into rings
  • 14-1/2 ounce can Mexican-style stewed tomatoes
  • 1 cup frozen (thawed) whole kernel corn
  • 1/4 cup chopped fresh cilantro or sliced scallions


  1. Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
  2. Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
  3. Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
  4. Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.

Recipe Yield: Yield: 4 servings

Nutritional Information Per Serving:

Calories: 231
Fat: 5.2 grams
Saturated Fat: 0.9 grams
Fiber: 3.2 grams
Sodium: 403 milligrams
Cholesterol: 65 milligrams
Protein: 29 grams
Carbohydrates: 18 grams

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Diabetic Exchanges

3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat

Book Title: The Complete Diabetes Prevention Plan