Oh my gosh....this is such a great recipe....you gotta try it!
hugs,
peg
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
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 (1/4 of recipe): Calories: 201,
Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat:0.8g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg
Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
Recipe source: Cooking with Terry yahoo group, submitted by angelkisses
hugs,
peg
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
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 (1/4 of recipe): Calories: 201,
Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat:0.8g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg
Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
Recipe source: Cooking with Terry yahoo group, submitted by angelkisses