Red Beans and Rice with Chicken - 30g Carbs, 10g Fiber, 2g Sugar
From: www.diabeticlivingonline.com
Servings: 4
Serving Size: 1 cup
10 oz skinless, boneless chicken breast, cut into 1-inch pieces
1/4 tsp salt
1/4 tsp ground black pepper
1 Tbsp olive oil
3/4 cup coarsely chopped green sweet pepper (1 medium)
1/2 cup chopped onion (1 medium)
2 cloves garlic, minced
1 (15 oz can) no-salt-added red beans, rinsed and drained
1 container ready-to-serve cooked brown rice, such as Minute brand
1/4 cup reduced-sodium chicken broth
1/2 tsp ground cumin
1/4 tsp cayenne pepper
Lime wedges
Cayenne pepper (optional)
1. Sprinkle chicken with salt and black pepper. In a large skillet, heat
oil over medium-high heat. Add chicken, sweet pepper, onion, and garlic;
cook and stir for 8 to 10 minutes or until chicken is no longer pink and
vegetables are tender.
2. Stir beans, rice, broth, cumin, and the 1/4 teaspoon cayenne pepper
into chicken mixture in skillet. Heat through. Serve with lime wedges.
If desired, sprinkle with additional cayenne pepper.
Servings: 4
Serving Size: 1 cup
Nutrition per Serving:
272 Calories, 5g Total Fat, 41mg Cholesterol, 1g Sat Fat,
1g Polyunsaturated Fat, 3g Monounsaturated Fat, 331mg Sodium,
332mg Potassium, 30g Carbs, 10g Fiber, 2g Sugar, 25g Protein,
61mg Calcium, 2mg Iron
Vitamin A: 194 IU
Vitamin C: 30 mg
Niacin: 9mg
Pyridoxine (Vitamin B6): 1mg
Folate(µg): 12ug
Cobalamin (Vitamin B12): 0ug
Diabetic Exchanges: 1 Vegetable, 2 Starches, 3 Lean Meat
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