Healthy Weeknight Southwest Skillet
This recipe features black beans as the base of the dish. Beans add fiber and protein to a dish, and in this case, stretch a small amount of chicken to serve more people. They are inexpensive and easy to make. One cup of black beans contains 227 calories, less than 1 gram of fat, 15 grams of fiber, 15 grams of protein, 610 milligrams of potassium and healthy doses of folate, iron, magnesium, manganese, phosphorus and thiamin.
Canned beans are a great convenience food for the healthy eater as long as you watch the sodium content. You can toss them on a salad to increase your protein intake or mix them with some brown rice for a satisfying and inexpensive meal. Dry beans are an even more economical option. Using dry beans takes a little planning as you have to soak them overnight and cook them before they are ready to be used in a recipe. But soaking and cooking the beans yourself saves money and allows you to control what goes into your recipes. Cook up a big batch of beans and then freeze them in one- or two-cup portions to make your own convenience food.
1 teaspoon olive oil
1/4 onion, chopped
1 clove garlic, minced
2 cups or 1 can no-salt-added black beans, drained
1 cup chopped cooked chicken
1 tablespoon cumin
1 serrano or jalapeno pepper, seeded and chopped
1 can no-salt-added tomatoes with juice or 2 cups fresh tomatoes chopped
Heat the olive oil in a large skillet. Sautee the onion for one to two minutes. Add the garlic and cook an additional one to two minutes. Add the remainder of the ingredients and bring to a simmer. Cook until the mixture is heated through and the desired consistency, stirring occasionally.
*Nutrition information: 190 calories, 3 grams fat, 26 milligrams cholesterol, 24 milligrams cholesterol, 514 milligrams potassium, 23 grams carbohydrate, 8 grams fiber, 17 grams protein, 6% RDA Vitamin A, 15% RDA Vitamin B-6, 13% RDA Vitamin C, 12% RDA copper, 33% RDA folate, 13% RDA iron, 18% RDA magnesium, 23% RDA manganese, 22% RDA niacin, 6% RDA pantothenic acid, 20% RDA phosphorus, 6% RDA riboflavin, 15% RDA selenium, 17% RDA Thiamin, 8% RDA zinc
*Nutrition information estimated using SparkRecipes.com
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