• 1 pound chicken breast tenders
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarsely ground black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 cup canned black beans, undrained
  • 1/2 cup chunky-style salsa
  • 1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
  • 3 tablespoons finely chopped fresh cilantro or thinly sliced scallions


  1. Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
  2. Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
  3. Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
  4. Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
  5. If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.

Recipe Yield: Yield: 4 servings

Nutritional Information Per Serving:

Calories: 201
Fat: 4.9 grams
Saturated Fat: 0.8 grams
Fiber: 3.5 grams
Sodium: 629 milligrams
Cholesterol: 66 milligrams
Protein: 29 grams
Carbohydrates: 14 grams

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Diabetic Exchanges

1 Bread/Starch, 4 Low-Fat Meat

Book Title: Secrets of Good-Carb Low-Carb Living