[acb-diabetics] CHICKEN TENDERS WITH SPICY BLACK BEANS

[Sugar]

CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml

INGREDIENTS

-  1 pound chicken breast tenders
-  1 teaspoon ground cumin
-  1/2 teaspoon garlic powder
-  1/2 teaspoon coarsely ground black pepper
-  1/4 teaspoon salt
-  1 tablespoon extra-virgin olive oil
-  1 cup canned black beans, undrained
-  1/2 cup chunky-style salsa
-  1/2 cup shredded reduced-fat Monterey Jack
   or Mexican-blend cheese (optional)
-  3 tablespoons finely chopped fresh cilantro
   or thinly sliced scallions

DIRECTIONS

Rinse the chicken and pat dry with paper towels. Combine
the cumin, garlic powder, pepper, and salt, and rub some
of the mixture over both sides of the chicken tenders.

Place the olive oil in a large nonstick skillet and preheat
over medium-high heat. Add the chicken tenders and cook for
a couple of minutes on each side, or until nicely browned.

Reduce the heat to medium, cover, and cook for about 3 minutes
more or until the chicken is cooked through. Remove the chicken
from the skillet and set aside to keep warm.

Add the black beans and salsa to the skillet and cook over
medium-high heat for a minute or two to heat through. To serve,
place a quarter of the chicken tenders on each of 4 serving
plates and top with a quarter of the black-bean mixture.

If desired, top each serving with some of the cheese and
sprinkle with some of the cilantro or scallions. Serve hot.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg,
Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g,
Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg
Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat



"Faith is not the belief that God will do what you want. Faith is the belief 
that God will do what is right."
 - Max Lucado
~Blessings, Sugar