Ingredients
- 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
Directions
- 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.
- 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.
- 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.
- 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.
- If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving:
Calories: 201
Fat: 4.9 grams
Saturated Fat: 0.8 grams
Fiber: 3.5 grams
Sodium: 629 miligrams
Cholesterol: 66 miligrams
Protein: 29 grams
Carbohydrates: 14 grams
Diabetic Exchanges
1 Bread/Starch, 4 Low-Fat Meat
Source: Secrets of Good-Carb Low-Carb Living