Chicken Tenders with Spicy Black Beans - 14g Carbs, 3.5g Fiber
From: Secrets of Good-Carb Low-Carb Living
Servings: 4
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
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
