This is a great, quick dinner for those nights
when you don’t have something planned and everyone is hungry. It’s simple and
fast but loaded with flavor and nutrition.
ingredients
- 1 cup (160 g) onion, chopped
- 1/3 cup (50 g) red bell pepper, chopped
- 3/4 teaspoon garlic, crushed
- 2 teaspoons olive oil
- 1/2 pound (225 g) boneless chicken breast, cut in
- 1-inch (2.5 cm) cubes
- 3/4 teaspoon ground cumin
- 1/2 teaspoon cinnamon
- 10 ounces (280 g) navy beans, drained
- 10 ounces (280 g) kidney beans, drained
- 2 cups (510 g) no-salt-added stewed tomatoes, undrained black pepper to taste
- 1/2 cup (88 g) whole wheat couscous
- Sauté onion, red bell pepper, and garlic in oil in medium saucepan 2 to 3 minutes. Add chicken, cumin, and cinnamon; cook over medium-high heat until chicken is lightly browned, about 3 to 4 minutes. Add beans and tomatoes; heat to boiling. Reduce heat and simmer, uncovered, until slightly thickened, about 5 to 8 minutes. Season to taste with black pepper. Cook couscous according to package directions. Serve chicken and bean mixture over couscous.
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Each with: 408 Calories (9% from Fat, 29% from Protein, 62% from Carb); 30 g Protein; 4 g Total Fat; 1 g Saturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 65 g Carb; 14 g Fiber; 8 g Sugar; 399 mg Phosphorus; 169 mg Calcium; 327 mg Sodium; 1096 mg Potassium; 632 IU Vitamin A; 3 mg ATE Vitamin E; 39 mg Vitamin C; 33 mg Cholesterol
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