Ingredients:
- 12 (about 1 1/4 pound total) chicken tenders
- 1/2 teaspoon chili powder
- 1 10-ounce can mild diced tomatoes and green chilis
- 1/2 15.5-ounce can no-salt-added black beans, rinsed and drained
- 2 teaspoon extra virgin olive oil
- 1/2 cup fat-free sour cream
Preparation:
Serves: 4
Serving Size: 3 ounce cooked chicken, 1/2 cup bean mixture and 2 tablespoons sour cream
- Sprinkle both sides of the chicken pieces evenly with chili powder.
- Place a large nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray, cook chicken 2 minutes or until browned on one side, turn and top with the tomatoes and beans. Bring to a boil (over medium-high heat), and cook 3 minutes or until chicken is no longer pink in the center.
- Remove from heat and drizzle the oil evenly over all. Serve in shallow soup bowls, topped with sour cream.
Exchanges/Choices:
- 1/2 Starch
- 1/2 Carbohydrate
- 4 Lean Meat
Nutrition Facts (per serving):
Calories 265; calories from fat 55; total fat 6g; saturated fat 1.5g; trans fat 0g; cholesterol 85mg; sodium 405mg; total carbohydrate 16g; dietary fiber 3g; sugars 4g; protein 35g
