1 (8-ounce) bottle fat-free
Italian dressing
3 cloves garlic, minced
1/2 teaspoon ground red pepper
1 pound boneless, skinless chicken breasts, cut into 1/4-inch
thick strips
1 tablespoon olive oil
2 medium-size red or green bell peppers, chopped
1 medium onion, chopped
1 teaspoon oregano
1/2 teaspoon ground black pepper
1/2 teaspoon ground cumin
6 cups cooked rice
2 cans (15 ounce each) Black beans or 3 cups cooked dry-packaged
Black beans, rinsed, drained
2 cans (14 1/2 ounce) diced tomatoes
Chopped fresh cilantro
Combine dressing, garlic
and red pepper in 2-cup glass measure or medium glass bowl. Place
chicken in large glass bowl, pour dressing over chicken, cover
and refrigerate 30 minutes to 1 hour*. (Chicken may be marinated
overnight.)
Remove chicken from marinade,
drain well, discard marinade. Heat oil in large skillet over
medium-high heat until hot. Add chicken, cook 5 to 7 minutes,
stirring until chicken is slightly brown, spooning off any excess
liquid. Add bell peppers, onion, oregano, pepper and cumin. Cook,
stirring 4 to 5 minutes or until vegetables are tender. Add rice,
black beans and tomatoes.
Cook 2 to 3 minutes more
or until thoroughly heated. Garnish with cilantro, serve immediately.
Makes 6 servings.
Note: Chicken may be marinated
overnight.
Nutrient Information Per serving: Calories
493; Fat 4g; % Calories from Fat 8; Carbohydrate 80g; Folate
318mcg; Sodium 1444mg; Protein 30g; Dietary Fiber 8g; Cholesterol
44mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
