Contributed By: anncrampton
eatbetteramerica
Boost your fiber with a bean and chicken breast skillet dish table-ready in 30 minutes. From eatbetteramerica.
Fiber Up with Beans
Black beans are loaded with plenty of fiber—the soluble kind. Start slowly so you have time to get used to added fiber in the diet!
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Entree
Ingredients
1 lb Uncooked chicken breast strips for stir-fry
1 package (1 oz) Old El Paso® taco seasoning mix
1 can (15 oz) Progresso® black beans or pinto beans, rinsed, drained
1 can (11 oz) Green Giant® Niblets® whole kernel sweet corn, undrained
1/4 cup Water
old el Paso® flour tortillas for burritos (8 inch; from 11-oz package), if desired
Preparation
1. Spray 10-inch skillet with cooking spray. Cook chicken in skillet over medium-high heat 8 to 10 minutes, stirring occasionally, until no longer pink in center.
2. Stir in seasoning mix, beans, corn and water. Cook over medium-high heat 8 to 10 minutes, stirring frequently, until sauce is slightly thickened. Serve with tortillas.
Nutritional Information
Exchanges: 1 1/2 Starch; 1 OtherCarbohydrate; 0 Vegetable; 4 Very
Lean Meat
Carbohydrate Choices: 2
MyPyramid Servings: 3 oz-equivalents Meat & Beans
*% Daily Values are based on a 2,000 calorie diet.
Cook's Notes
Nutrition Information
Calories: 310
;
Total Fat: 5g
;
Saturated Fat: 1g
;
Carbohydrates: 35g
;
Protein: 33g
;
Vitamin A: 15%
;
Vitamin C: 6%
;
Calcium: 15%
;
Sodium: 1020mg
;
Iron: 40%
;
Fiber: 6g