Chicken with Black Bean Tomato Sauce
This easy recipe uses staples you likely have on hand and is ready in just 15 minutes.
CHICKEN
3 tablespoons all-purpose flour
1/8 teaspoon pepper
2 to 3 (12 ounces) Gold'n Plump® Boneless Skinless Chicken Breasts, cut into 1-inch strips
1 tablespoon olive oil
SAUCE
1 tablespoon olive oil
1/2 green bell pepper, coarsely chopped
1/4 cup coarsely chopped onion
1 can (15 ounces) black beans, drained and rinsed
1 can (14 1/2 ounces) diced tomatoes, with juice
1 can (4 ounces) green chilies, drained
1/2 cup frozen corn
1/2 teaspoon pepper, or to taste
2 tablespoons fresh lime juice
2 tablespoons minced fresh cilantro, or to taste
Freshly ground pepper for garnish
Combine flour and pepper in shallow bowl. Lightly press both sides of each chicken strip into flour mixture.
Heat oil in large sauté pan over medium-high heat. Arrange chicken strips in a single layer; cook for 2 minutes on each side or until they are lightly browned but not cooked through.
Using tongs, transfer chicken to a plate and cover to keep warm.
To prepare sauce, heat oil in sauté pan over medium-high heat. Add bell pepper and onion; cook, stirring occasionally, for about 3 minutes or until crisp-tender. Stir in beans, tomatoes with juice, chilies, corn, pepper, and dried basil or oregano (if using).
Reduce heat to medium and stir in chicken. Cover and cook for about 8 minutes or until chicken is thoroughly cooked. Stir in lime juice and fresh cilantro, basil, or oregano (if using). Taste and adjust seasoning.
Garnish servings with freshly ground pepper.
Rice and a green salad are simple accompaniments to this tasty dish.
Do not substitute dried coriander for minced fresh cilantro.
2 tablespoons minced fresh or 1 teaspoon dried basil or oregano may be substituted for fresh cilantro.
Nutritional information may change when substituting your chicken product. If you choose to substitute frozen chicken for this recipe, it's best to thaw before cooking.
- Serving Size
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Servings4
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- PER SERVING
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Calories300
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Calories from Fat24%
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Total Fat8g
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Saturated Fat1g
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Total Carbohydrate35g
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Protein24g
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Sugars7g
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Cholesterol43mg
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Dietary Fiber9g
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Sodium242mg
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- DAILY VALUE
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Vitamin A15%
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Vitamin C64%
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Calcium5%
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Iron15%
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- DIETARY EXCHANGES
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Starch/Bread1.5
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Fat1.5
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Vegetable1
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Fruit0.5
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Very Lean Meat2
- Recipes calling out meat in the Dietary Exchanges category were analyzed with information prior to 2014 updates. Recipes calling out protein were analyzed with the new information after 2014.
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