Chicken and Black Bean Saute - 2 servings
Preparation: 10 min. Cooking: 20 min. Total: 30 min.
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1 tsp unsalted butter
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1/3 cup onions, minced
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1/2 lb boneless, skinless chicken breast halves, cut into 1 in. pieces
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1 can (15 oz) black beans, drained
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1/2 tsp turmeric
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1/8 tsp cayenne
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1/8 tsp pepper
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2 scallions, sliced
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1 cup plain lowfat yogurt
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2 white pitas, opened at one side and lightly toasted
Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion 5-7 minutes or until golden. Add chicken and sauté 3-4 minutes or until chicken is lightly browned. Stir in black beans, turmeric, cayenne and pepper and sauté 3-4 minutes. Reduce heat to medium low. Stir in half the scallions. Sauté 2-3 minutes, stirring constantly until scallions are softened.
Remove from heat and stuff into pita breads. Sprinkle with remaining scallions and a dollop of yogurt.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 660 Cal |
9.3 g |
81 g |
61 g |
17 g |
10 g |
110 mg |
1300 mg |
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Nutrients
| Calories |
660 Cal |
|
| Fat |
9.3 g |
|
| Carbs |
81 g |
|
| Protein |
61 g |
|
| Fiber |
17 g |
|
| Sugar |
10 g |
|
|
Fats
| Fat |
9.3 g |
|
| Fat, Sat. |
3.9 g |
|
| Fat, Mono. |
2.6 g |
|
| Fat, Poly. |
1.6 g |
|
| Cholesterol |
110 mg |
|
|
Vitamins
| Choline |
120 mg |
22% |
| Niacin |
18 mg |
120% |
| Panto. Acid |
2.5 mg |
50% |
| Riboflavin |
0.73 mg |
56% |
| Thiamin |
0.61 mg |
51% |
| Vitamin A |
350 IU |
12% |
| Vitamin B6 |
0.93 mg |
58% |
| Vitamin B12 |
1.1 mcg |
45% |
| Vitamin C |
12 mg |
13% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.54 mg |
3.6% |
| Vitamin K |
32 mcg |
27% |
|
Minerals
| Calcium |
390 mg |
39% |
| Copper |
0.61 mg |
68% |
| Fluoride |
15 mcg |
380% |
| Iron |
6.7 mg |
84% |
| Magnesium |
150 mg |
36% |
| Manganese |
0.92 mg |
13% |
| Phosphorus |
740 mg |
110% |
| Potassium |
1400 mg |
30% |
| Selenium |
38 mcg |
70% |
| Sodium |
1300 mg |
87% |
| Zinc |
4 mg |
36% |
|
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