Kids love this combination of refried white beans and chicken tenders. If you're concerned about making it too spicy, omit the jalapeno. Serve with extra cheese to sprinkle on top.
|Prep Time:||35 minutes|
|Ready in:||35 minutes|
|2 teaspoons ground cumin|
|2 teaspoons ground coriander|
|1/4 teaspoon freshly ground pepper|
|1/4 teaspoon kosher salt|
|1 pound chicken tenders|
|3 teaspoons canola oil , divided|
|1 small onion , chopped|
|1 jalapeno pepper , chopped|
|2 15-ounce cans white beans , rinsed|
|3/4 cup canned diced tomatoes with green chiles or tomato salsa|
|1/4 cup shredded Monterey Jack or Cheddar cheese|
- Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and saute until golden brown and just cooked through, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.
- Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add onion and jalapeno and cook until beginning to soften, 1 to 2 minutes. Add beans, tomatoes (or salsa) and any accumulated juices from the chicken; cook, stirring often, until heated through, about 3 minutes. Transfer the bean mixture to a medium bowl and mash with a potato masher until creamy but still slightly chunky. Stir in cheese. Serve with the chicken.
Health Advantages: low calorie, high fiber, low sat fat, low cholesterol, heart healthy, diabetes appropriate, healthy weight.
|Servings Per Recipe: 6|
|Amount Per serving|
|Calories:||205 cal||Carbohydrate Servings:||1|
|Carbohydrates:||26 g||Dietary Fiber:||8 g||Cholesterol:||48 mg|
|Fat:||5 g||Sodium:||692 mg||Saturated Fat:||1 g|
|Protein:||26 g||Potassium:||439 mg||Monounsaturated Fat:||2 g|
|Nutrition Bonus:||Fiber (31% daily value), Folate (30% dv).|
|Exchanges:||1 1/2 starch, 3 very lean meat|