Chicken and Black Bean
Sep. 6th, 2013 04:53 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
nverland posting in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png){kind=small}
creative_cooksChicken and Black Bean
Prep/Total Time: 20 min. Yield: 6 Servings
Ingredients
1/3 cup olive oil
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
1-1/2 teaspoons sugar
1 garlic clove, minced
1/2 teaspoon chili powder
1/2 teaspoon salt, optional
1/4 teaspoon pepper
1 can (15 ounces) black beans, rinsed and drained
1 can (11 ounces) Mexicorn, drained
1 medium sweet red pepper, julienned
1/3 cup sliced green onions
6 cups torn romaine
1-1/2 cups cooked chicken strips
Additional cilantro, optional
Directions
In a small bowl, whisk the first eight ingredients; set aside.
In a large bowl, toss the beans, corn, red pepper and onions; set aside.
Arrange romaine on individual plates; top with bean mixture and chicken. Drizzle with dressing; garnish with cilantro if desired.
Diabetic Exchanges:
One serving (prepared without salt) equals 2 fat, 1 lean meat, 1 starch, 1 vegetable; also, 259 calories, 519 mg sodium, 21 mg cholesterol, 23 gm carbohydrate, 12 gm protein, 14 gm fat.
Prep/Total Time: 20 min. Yield: 6 Servings
Ingredients
1/3 cup olive oil
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
1-1/2 teaspoons sugar
1 garlic clove, minced
1/2 teaspoon chili powder
1/2 teaspoon salt, optional
1/4 teaspoon pepper
1 can (15 ounces) black beans, rinsed and drained
1 can (11 ounces) Mexicorn, drained
1 medium sweet red pepper, julienned
1/3 cup sliced green onions
6 cups torn romaine
1-1/2 cups cooked chicken strips
Additional cilantro, optional
Directions
In a small bowl, whisk the first eight ingredients; set aside.
In a large bowl, toss the beans, corn, red pepper and onions; set aside.
Arrange romaine on individual plates; top with bean mixture and chicken. Drizzle with dressing; garnish with cilantro if desired.
Diabetic Exchanges:
One serving (prepared without salt) equals 2 fat, 1 lean meat, 1 starch, 1 vegetable; also, 259 calories, 519 mg sodium, 21 mg cholesterol, 23 gm carbohydrate, 12 gm protein, 14 gm fat.
