Red Beans and Rice with Chicken

Red Beans and Rice with Chicken

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From: Diabetic Living Magazine

Fiber-rich red beans, whole-grain brown rice and skillet-cooked chicken breast are ready in just 20 minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 10 ounces skinless, boneless chicken breast, cut into 1-inch pieces
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 tablespoon olive oil
  • ¾ cup coarsely chopped green sweet pepper (1 medium)
  • ½ cup chopped onion (1 medium)
  • 2 cloves garlic, minced
  • 1 (15 ounce) can no-salt added red beans, rinsed and drained
  • 1 container ready-to-serve cooked brown rice, such as Minute ® brand
  • ½ teaspoon ground cumin
  • ¼ cup reduced-sodium chicken broth
  • ¼ teaspoon cayenne pepper
  • Lime wedges
  • Cayenne pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Sprinkle chicken with salt and black pepper. In a large skillet, heat oil over medium-high heat. Add chicken, sweet pepper, onion and garlic; cook and stir for 8 to 10 minutes or until chicken is no longer pink and vegetables are tender.
  2. Stir beans, rice, broth, cumin and the ¼ teaspoon cayenne pepper into chicken mixture in skillet. Heat through. Serve with lime wedges. If desired, sprinkle with additional cayenne pepper.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 272 calories; 5 g fat(1 g sat); 10 g fiber; 30 g carbohydrates; 25 g protein; 41 mg cholesterol; 2 g sugars; 311 mg sodium;
  • Carbohydrate Servings: 2
  • Exchanges: 2½ lean protein, 2 starch, ½ vegetables

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