By: EatingWell

Photographer: Burris, Ken

Publish Date: 2008-10-01

Servings: 6

Yield: 6 servings

Total Time: 35 minutes

Prep Time: 35 minutes

Recipe Description:

Kids love this combination of refried white beans and chicken tenders. If you're concerned about making it too spicy, omit the jalapeno. Serve with extra cheese to sprinkle on top.

Recipe Ingredients:

1. 2 teaspoons ground cumin
2. 2 teaspoons ground coriander
3. 1/4 teaspoon freshly ground pepper
4. 1/4 teaspoon kosher salt
5. 1 pound chicken tenders
6. 3 teaspoons canola oil, divided
7. 1 small onion, chopped
8. 1 jalapeno pepper, chopped
9. 2 15-ounce cans white beans, rinsed
10. 3/4 cup canned diced tomatoes with green chiles, or tomato salsa
11. 1/4 cup shredded Monterey Jack or Cheddar cheese

Recipe Steps:

1. Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and saute until golden brown and just cooked through, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.
3. Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add onion and jalapeno and cook until beginning to soften, 1 to 2 minutes. Add beans, tomatoes (or salsa) and any accumulated juices from the chicken; cook, stirring often, until heated through, about 3 minutes. Transfer the bean mixture to a medium bowl and mash with a potato masher until creamy but still slightly chunky. Stir in cheese. Serve with the chicken.

Recipe Nutrition:

Per serving: 205 calories; 5 g fat (1 g saturated fat, 2g mono unsaturated fat); 48 mg cholesterol; 26 g carbohydrates; 26 g protein; 8 g fiber; 692 mg sodium; 439 mg potassium

Nutrtion Bonus: Fiber (31% daily value), Folate (30% dv).

Exchanges: 1 1/2 starch, 3 very lean meat

Carbohydrate Servings: 1

Recipe Categories:

Course(s)

Dinner

Cuisine(s)

American

Special Health Consideration(s)

Low Calorie

High Fiber

Low Sat Fat

Low Cholesterol

Heart Healthy

Diabetes Appropriate

Healthy Weight

Seasons & Occassions

Spring

Summer

Fall

Winter

Main Ingredient(s)

Dairy & Soy

Cheese

Poultry

Chicken

Technique(s)

Saute

Quick

Dish Type(s)

Main Dish

Recipe Disclaimer(s):

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Gluten-Free Disclaimer: We have verified that these recipes do not include the following gluten-containing ingredients: wheat (all varieties, including spelt and kamut, wheat germ or bran and other forms of wheat protein), rye, barley (in all forms, including malt, malt flavoring, malt vinegar and malt extract), oats, triticale or beer/ale. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to be sure it does not contain a hidden source of gluten.