This recipe comes from the South Beach Diet Cookbook, but does not lack taste! It is the kind of meal you can feel good about eating, and satisfied and full at the same time. The ingredients are minimal, and most you probably already have in your pantry, which makes it inexpensive as well. For a little decadence top with a little reduced fat cheese and reduced fat sour cream (or greek yogurt, which tastes just like sour cream but is packed with protein).
This recipe is super quick, so it's great for a week night meal. I would imagine it would freeze well too, if you wanted to double the recipe and save some for the future. It took about 10 minutes to prep and get cooking, and about 30 minutes overall (but only 10 of hands on time). Also, the original recipe called for turkey, but for some reason stores around here do not carry turkey breast/cutlets outside of November!!! So, chicken it was. You could probably play with the types of beans used as well (navy, black, pinto, kidney..would all be good).
- 1 tablespoon extra-virgin olive oil
- 1 medium onion roughly chopped
- 1 garlic clove minced
- 1 pound boneless skinless chicken breast
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 15-ounce can cannellini beans, rinsed and drained
- 1 14 ½–ounce can fire roasted diced tomatoes
- 1 cup low-sodium chicken broth
- Salt and freshly ground black pepper
Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more.
Add chicken, chili powder, and cumin; cook, stirring often, until turkey is no longer pink inside, about 5 minutes.
Add beans, tomatoes with juice, and broth; bring to a boil. Reduce heat to medium-low, cover, and simmer until flavors blend, about 15 minutes. Season with salt and pepper to taste and serve.
4 (1 ¼–cup) servings
Prep time: 10 minutes
Start to finish: 30 minutes
5 g total fat (0.5 g sat)
21 g carbohydrate
34 g protein
6 g fiber
500 mg sodium
8 Weight Watchers Points per serving