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Source: Diabetic Cooking May/June 2008

Chicken and Bean Tostadas

Ingredients:

3/4 lb boneless skinless chicken breasts, cut into 3/4-inch pieces
1 green, red or yellow bell pepper, diced
1 c chopped yellow onion
2 tsp ground cumin
1 c chunky salsa, divided
1 can (15 oz) fat-free refried beans
8 prepared shells
1/4 c chopped fresh cilantro or green onion

Directions:

Coat large nonstick skillet with nonstick cooking spray. Heat over medium heat until hot. Add chicken, bell pepper, onion, and cumin. Cook, stirring occasionally, 6 minutes or until chicken is no longer pink. Stir in 3/4 cup salsa. Reduce heat. Simmer 5 to 6 minutes or until chicken is no longer pink in center. Meanwhile, combine beans with remaining 1/4 cup salsa. Heat in microwave on HIGH (100% power) 3 minutes or in saucepan over medium-low heat until hot, stirring occasionally. Spread mixture over tostada shells. Top with chicken mixture and cilantro.

Makes 4 Servings (2 Tostada Shells, 1/3 Cup Bean Mixture and 2/3 Cup Chicken).

Dietary Exchanges: 2 1/2 Starch, 3 Meat

Nutrients Per Serving:
349 Calories
8 g Total Fat
<1 g Saturated Fat
27 g Protein
39 g Carbohydrate
49 mg Cholesterol
7 g Fiber
766 mg Sodium

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Smokey Barbecued Three-Bean Skillet

Ingredients:

2 thick slices bacon, diced
1 c chopped yellow onion
1 green or red bell pepper, diced
1 jar (18 oz) baked beans
1 can (15 oz) no-salt-added red beans or kidney beans, undrained
1 can (15 oz) no-salt-added navy beans, undrained
1/4 c ketchup
2 tbsp packed brown sugar
2 tbsp Dijon or yellow mustard
1 tsp hot sauce or chipotle hot sauce (optional)

Directions:

Cook bacon, onion and bell pepper in large deep skillet or Dutch oven over medium-high heat, stirring frequently, 6 minutes or until onion is translucent. Add baked beans, red beans with their liquid, navy beans with their liquid, ketchup, brown sugar, mustard and hot sauce, if desired; bring to a simmer. Cook, uncovered, over medium-low heat about 10 minutes or until bell pepper is tender, stirring occasionally.

Makes 10 (1/2-cup) Servings.

Dietary Exchanges: 2 1/2 Starch, 1 Meat

Nutrients Per Serving:
233 Calories
4 g Total Fat
1 g Saturated Fat
11 g Protein
38 g Carbohydrate
5 mg Cholesterol
9 g Fiber
521 mg Sodium

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Southwestern Chicken and Black Bean Skillet

Ingredients:

1 tsp ground cumin
1 tsp ground chili powder
1/2 tsp salt
4 boneless skinless chicken breast halves
2 tsp canola or vegetable oil
1 c chopped yellow onion
1 red bell pepper, chopped
1 can (15 oz) black beans, rinsed and drained
1/2 c chunky salsa
1/4 c chopped fresh cilantro or thinly sliced green onion (optional)

Directions:

Sprinkle cumin, chili powder and salt over chicken. Heat oil in large nonstick skillet over medium-high heat. Add chicken; cook 2 minutes per side. Transfer chicken to plate; set aside. Add onion to skillet; cook 1 minute, stirring occasionally. Add bell pepper; cook over medium heat 5 minutes, stirring occasionally. Add beans and salsa; mix well. Place chicken over bean mixture. Cover. Cook 6 to 7 minutes or until chicken is cooked through. Top with cilantro, if desired.

Makes 4 Servings (1 Breast and 3/4 Cup Beans).

Dietary Exchanges: 1 Starch, 4 Meat

Nutrients Per Serving:
262 Calories
4 g Total Fat
<1 g Saturated Fat
33 g Protein
22 g Carbohydrate
66 mg Cholesterol
7 g Fiber
528 mg Sodium

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Wilted Spinach Salad with White Beans and Olives

Ingredients:

2 thick slices bacon, diced
1/2 c chopped yellow onion
1 can (15 oz) navy beans, rinsed and drained
1 bag (9 oz) baby spinach
1 c cherry tomatoes (cut in half if large)
1 1/2 tbsp balsamic vinegar
Black pepper (optional)

Directions:

Cook bacon in Dutch oven or large saucepan over medium heat 2 minutes. Add onion; cook, stirring occasionally, 5 to 6 minutes or until bacon is crisp and onion is tender. Stir in beans and olives; heat through. Add spinach, tomatoes and vinegar. Cover. Cook 1 minutes or until spinach is slightly wilted. Turn off heat. Toss mixture lightly. Transfer to serving plates. Season with pepper, if desired.

Makes 4 (1 3/4-cup) Servings.

Dietary Exchanges: 2 Starch, 1 Meat, 1/2 Fat

Nutrients Per Serving:
230 Calories
5 g Total Fat
1 g Saturated Fat
13 g Protein
35 g Carbohydrate
5 mg Cholesterol
14 g Fiber
324 mg Sodium