QUICK AND EASY RED BEANS AND RICE WITH CHICKEN

10-oz boneless, skinless chicken breast halves, cut into 1-inch pieces

1/4 tsp salt

1/4 tsp black pepper

1 tbsp olive oil

1 med-size green bell pepper, coarsely chopped (3/4 cup)

1med onion, chopped (1/2 cup)

2 garlic cloves, minced

1 can (15-oz) no-salt-added red beans, rinsed and drained

1 1-cup container ready-to-serve cooked brown rice

1/4 cup reduced sodium chicken broth

1/2 tsp ground cumin

1/4 tsp cayenne pepper

Limes wedges for garnish, optional

Additional cayenne pepper for garnish, optional

Sprinkle chicken with salt and black pepper. 

In a large skillet, heat the oil over medium-high heat. Add the chicken, bell pepper, onion and garlic, cooking and stirring for approximately 10 minutes or until the chicken is cooked through and the veggies are tender.

Stir beans, rice, broth, cumin and cayenne pepper into the skillet mixture. Heat through.

Serve with the lime wedges and sprinkle with additional cayenne pepper, if desired.

Yield: 4 (1 cup) servings

Per serving: 272 calories, 5g (1g sat) fat, 311 mg sodium, 30g carbs, 25g protein

Diabetic Exchanges: 0.5 vegetable, 2 starch, 2.5 lean meat

file photo of this recipe from eating well