Nutrition Facts
Nutrition Facts
Calories | 281 | |
---|---|---|
Total Fat | 5.0 g | |
Saturated Fat | 1.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 1.5 g | |
Monounsaturated Fat | 1.5 g | |
Cholesterol | 73 mg | |
Sodium | 204 mg | |
Total Carbohydrate | 27 g | |
Dietary Fiber | 8 g | |
Sugars | 6 g | |
Protein | 33 g |
Dietary Exchanges
4 lean meat, 1 vegetable, 1 1/2 starch
Ingredients
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2 teaspoons canola, corn, or olive oil (extra virgin preferred) -
1 large onion, chopped -
1 medium red or green bell pepper, chopped -
1 medium fresh jalapeño, seeds and ribs discarded, diced (optional) -
2 teaspoons ground cumin -
2 medium garlic cloves, minced OR -
1 teaspoon garlic powder -
5 cups fat-free, low-sodium chicken broth -
1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes -
1 15.25-ounce can no-salt-added kidney beans, rinsed and drained -
1 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained -
1 large tomato, diced -
1 /2 cup chopped fresh cilantro and sprigs of fresh cilantro (optional)
Directions
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In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, bell pepper, and jalapeño for 5 minutes, or until the onion is soft and the bell pepper and jalapeño are tender-crisp. Stir in the cumin and garlic. Cook for 1 minute. -
Stir in the broth. Increase the heat to high and bring to a rapid simmer. Stir in the chicken. Cook for 5 minutes, or until no longer pink in the center. Stir in the beans, corn, tomato, and chopped cilantro. Cook, covered, over medium heat for 10 minutes. -
Garnish with the remaining sprigs of cilantro. Serve immediately.