Chicken Ole - 18g Carbs, 3.2g Fiber
From: The Complete Diabetes Prevention Plan
Servings: 4
1 lb boneless skinless chicken breast, cut into bite-size pieces
1 tsp ground cumin
1/4 tsp ground black pepper
1 Tbsp extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14 1/2 oz can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Servings: 4
Nutrition per Serving: 231 Calories, 5.2g Fat, 0.9g Saturated Fat, 65mg Cholesterol, 403mg Sodium, 29g Protein, 18g Carbs, 3.2g Dietary Fiber
Exchanges: 3 Very Lean Meat, 1/2 Starch, 1 1/2 Vegetable, 1/2 Fat
Posted by: chefgloria1030@yahoo.com
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