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 |
| Yield: | 6 servings |
| Recipe Ingredients | |
| 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 | |
Recipe Directions
- 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.
| Nutrition Information | ||||||||
| 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 | |||||||
