Chicken Tenders with Spicy Black Beans
- 14g Carbs, 3.5g Fiber
From: Secrets of Good-Carb Low-Carb Living
Servings: 4
INGREDIENTS
1 lb chicken breast tenders
1 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp coarsely ground black pepper
1/4 tsp salt
1 Tbsp extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterrey Jack OR
Mexican-blend cheese (optional)
3 Tbsp finely chopped fresh cilantro OR thinly sliced scallions (green onions)
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.
Servings: 4
Nutrition per Serving:
201 Calories, 4.9g Fat, 0.8g Saturated Fat, 66mg Cholesterol,
29g Protein, 629mg Sodium, 14g Carbs, 3.5g Dietary Fiber
Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
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