Chicken Tenders with Spicy Tomato and Black Beans
Chicken tenders cook faster, there’s not as much fat, and because they are a thinner cut, they absorb more of the flavors of the other ingredients
For this recipe, and for dozens of other Association-approved recipes, purchase 15-Minute Diabetic Meals from our online store.
“There’s no excuse to not eat healthy. This recipe is fast, kid-friendly, flavorful, fun, easy to prepare, no chopping involved, and it can always be stocked!”
Serves: 4; Serving size: 3 ounces cooked chicken, 1/2 cup bean mixture, and 2 tablespoons sour cream
12 (about 1 1/4 lb) chicken tenders
1/2 tsp chili powder
1 10-oz can mild diced tomatoes and green chilis
½ 15.5-oz can no-salt-added black beans, rinsed and drained
2 tsp extra virgin olive oil
½ cup fat-free sour cream
- Sprinkle both sides of the chicken pieces evenly with chili powder.
- Place a large nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray, cook chicken 2 minutes or until browned on one side, turn, and top with the tomatoes and beans. Bring to a boil (over medium-high heat), and cook for 3 minutes or until chicken is no longer pink in the center.
- Remove from heat and drizzle the oil evenly over all. Serve in shallow soup bowls, topped with sour cream.
4 Lean Meat
Calories from Fat: 55
Total Fat: 6 g
Saturated Fat: 1.5 g
Trans Fat: 0 g
Cholesterol: 85 mg
Sodium: 405 mg
Total Carbohydrate: 16 g
Dietary Fiber: 3 g
Sugars: 4 g
Protein: 35 g
Some tips to make this meal terrific:
- The canned tomatoes and green chilis act as a “multi-tasker”. There are multiple flavors and seasoning agents in one container.
- Economical dish because there are few ingredients and saves time in the kitchen and in clean up…and shopping.
- It’s a great “on hand” dish. Keep chicken in freezer until needed.
- Great served over brown rice or whole grain pasta (1/2 cup per serving)
Nancy Hughes is the author of 12 cookbooks and is a recipe developer who has contributed to more than 45 cookbooks for organizations such as the American Diabetes Association, American Heart Association, Better Homes & Gardens, Cooking Light, Weight Watchers, Betty Crocker and Publications International. She is also the author of The 4-Ingredient Diabetes Cookbook.
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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