Zesty Chicken Fiesta
2 cups cooked chicken breast chunks (10-12 oz.)
1 can (15oz) low-sodium black beans, rinsed and drained
1 can (14 oz) no-salt-added diced tomatoes (with juice)
1 Tbls chili powder
1 cup chopped avocado
¼ cup fat-free sour cream
In a nonstick skillet, combine the chicken, beans, tomatoes, and chili powder. Bring the mixture to a simmer over medium high heat. Reduce the heat to medium and cook, stirring occasionally, for about 5 minutes. Divide evenly among 4 salad plates and top each with ¼ cup of the avocado and 1 tablespoon of the sour cream.
Preparation time: 5 minutes
Cooking time: 10 minutes
SERVES 4
Each serving: 298 Calories, 30 g protein, 26 g carbohydrates, 8.5 g fat, 1.5 saturated fat, 61 cholesterol, 137 mg sodium, 10 g fiber.
Variation: Serve with 1 cup sliced red bell pepper (40 calories) and 2 tablespoons hummus (50 calories)
Total Meal Calories: 388
Source: “The Flat Belly Diet” by Liz Vaccariell, Editor–in-Chief and With Cynthia Sass, MPH, RD
Rinsing Ready-to-Eat Black Beans
Rinse canned Black Beans under cold running water. Most canned Black Beans have not been soaked before cooking, so they contain higher amounts of oligosaccharides and thus may be more likely to cause indigestion. For information about how beans were prepared, you can call the manufacturer. Rinsing will help eliminate some of canned beans’ oligosaccharides. If you still experience flatulence, experiment with different brands until you find one that agrees with you.
Why black beans should be part of your healthiest way of eating: While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it’s the color coat on Black Beans that makes them particularly nutritionally interesting in contrast to other beans. Researchers have found at least eight different flavonoids, including anthocyanins, in the Black Bean’s color coat, which bestow this little bean with the potent antioxidant power that provides cells protection from the damage caused by free radicals.
{ 4 } Comments
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