Recipe: Southwest Chicken and Beans

Written by Isabella Wiggins, Mayo Clinic dietetic intern

Try this twist on a traditional chili recipe. This simple and easy meal is perfect to share with family and friends or save for later. Top with low-fat shredded cheese and cilantro for an extra flavor boost.

Number of servings: 4

Serving Size:  1.5 cups

Ingredients

• 1 lb boneless, skinless chicken breast, diced
• 1 package reduced-sodium taco seasoning mix
• 1 15-ounce can unsalted black beans, rinsed under running water and drained
• 1 ½ cups frozen corn
• ¾ cup fresh or frozen pepper stir-fry vegetables (onions and green, red, and yellow peppers), chopped
• ¾ cup water
• ¾ cup reduced-fat shredded cheddar cheese

Directions

Spray a 10-inch skillet with cooking spray. Add chicken to the skillet; cook over medium-high heat for 2 minutes. Stir occasionally.

Add the seasoning mix, beans, corn, stir-fry mix and water. Cook over medium-high heat for 8 to 10 minutes. Stir frequently until the sauce is slightly thickened and the chicken is no longer pink

Top with cheese and serve.

Nutritional analysis per serving:

• Calories 392
• Total Fat 8 g
• Saturated fat 4 g
• Trans fat  0 g
• Monounsaturated fat  1 g
• Cholesterol  98 mg
• Sodium 750 mg
• Total carbohydrate 40 g
• Dietary fiber  10 g
• Added Sugars 0 g
• Protein 40 g

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For more recipes like this, visit Mayo Clinic Healthy Recipes