Golden Chicken with Spicy Refried Beans

By awright0511

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

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

Ingredients

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

Preparation

Step 1

Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.

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.

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.