• 2/3 cup nonfat Italian dressing
• 2 cloves garlic, crushed
• 1/4 tsp. ground red pepper
• 11 ounces boneless, skinless chicken breasts, cut into 1/4 inch-thick strips
• 2 tsp. olive oil
• 1-1/4 medium green bell peppers, chopped
• 3/4 medium onion, chopped
• 3/4 tsp. oregano
• 1/4 tsp. ground black pepper
• 1/4 tsp. ground cumin
• 3 cups cooked rice
• 1-1/4 lbs. canned black beans, drained and rinsed
• 1-1/4 lbs. canned, diced tomatoes
• 3/4 tsp. fresh cilantro, chopped

Combine dressing, garlic, and red pepper in a glass measure or medium glass bowl. Place chicken in large glass bowl, pour dressing over chicken, cover and refrigerate 30-60 minutes (or overnight). Remove chicken from marinade, drain well, discard marinade.

Heat oil in large skillet over medium-high heat until hot. Add chicken, cook 5-7 minutes, stirring until chicken is slightly brown, spooning off any excess liquid. Add bell peppers, onion, oregano, pepper, and cumin. Cook, stirring 4-5 minutes or until vegetables are tender. Add rice, black beans, and tomatoes. Cook 2-3 minutes more, or until thoroughly heated. Garnish with cilantro, serve immediately.

Courtesy American Dry Bean Board.

Per serving: calories 522, fat 6.5g, 11% calories from fat, cholesterol 66mg, protein 38.4g, carbohydrates 76.6g, fiber 13.1g, sugar 14.3g, sodium 596mg, diet points 8.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.0, Fruit: 0.0, Bread: 3.9, Lean meat: 0.0, Fat: 0.7, Sugar: 0.0, Very lean meat protein: 3.0

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