A hearty and satisfying Southwestern chicken and bean sauce served over rice and garnished with salsa, avocado, green onions and cilantro.
Vegetable cooking spray
8 ounces boneless skinless chicken breast, cut into 3/4-inch pieces
1/2 cup chopped onion
1 teaspoon minced garlic
2 tablespoons all-purpose flour
1 (15-ounce) can black or red kidney beans, rinsed, drained
2/3 cup chopped tomato
2 to 3 tablespoons mild or hot salsa
1/2 cup reduced-fat sour cream
Salt and ground black pepper, to taste
3 cups cooked rice, warm
Suggested Garnishes: mild or hot salsa, chopped avocado, sliced green onions, and/or finely chopped fresh cilantro or flat-leaf parsley
- Spray large skillet with cooking spray; heat over medium heat until hot. Sauté chicken, onion, and garlic until chicken is cooked, 5 to 8 minutes. Sprinkle chicken with flour and cook 1 minute longer.
- Stir in beans, tomato, salsa, and sour cream. Cook until hot, 1 to 2 minutes. Season to taste with salt and pepper. Spoon chicken mixture over rice. Serve with selection of garnishes.
Makes 4 servings.
Nutritional Information Per Serving (1/4 of recipe): Calories 352; Fat 5g; % Calories from Fat 12; Calcium 99mg; Carbohydrate 59g; Folate 123mcg; Sodium 485mg; Protein 23g; Dietary Fiber 7g; Cholesterol 44mg.
Recipe courtesy of The Bean Education & Awareness Network.