• 1 vegetable cooking spray
• 1/2 lb. boneless, skinless chicken breasts, cut into 3/4 inch pieces
• 1/2 cup onion, chopped
• 1 tsp. garlic, crushed
• 1 lb. canned black beans or red kidney beans, rinsed, drained
• 2/3 cup tomatoes, chopped
• 3 Tbs. salsa, mild or hot
• 1/2 cup lowfat sour cream
• 3 cups cooked rice, warm

Spray large skillet with cooking spray; heat over medium heat until hot. Sauté chicken, onion, and garlic until chicken is cooked, 5-8 minutes. Sprinkle chicken with flour and cook 1 minute longer. Stir in beans, tomato, salsa, and sour cream. Cook until hot, 1-2 minutes. Season to taste with salt and pepper. Spoon chicken mixture over rice. Serve with the garnish or your choice (chopped avocado, sliced green onions, and/or finely chopped cilantro or parsley).

Courtesy American Dry Bean Board.

Per serving: calories 434, fat 5.4g, 11% calories from fat, cholesterol 58mg, protein 30.8g, carbohydrates 63.8g, fiber 9.2g, sugar 8.7g, sodium 220mg, diet points 7.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.7, Fruit: 0.0, Bread: 3.4, Lean meat: 0.0, Fat: 0.7, Sugar: 0.0, Very lean meat protein: 2.3

  view detailed nutritional information