Diabetes-Friendly Recipe: Chicken Tenders With Spicy Tomatoes and Black Beans

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

  1. Sprinkle both sides of the chicken pieces evenly with chili powder.
  2. 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.
  3. 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

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