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Prep Time:20 minsAdditional Time:20 minsTotal Time:40 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:20 minsAdditional Time:20 minsTotal Time:40 minsServings:4Yield:4 servings
Prep Time:20 mins
Prep Time:
20 mins
Additional Time:20 mins
Additional Time:
Total Time:40 mins
Total Time:
40 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2teaspoonschili powder2teaspoonsground cumin¾teaspoonsalt, divided½teaspoongarlic powder½teaspoonsmoked paprika¼teaspoonground pepper2tablespoonsolive oil, divided1 ¼poundschicken tenders1mediumyellow onion, sliced1mediumred bell pepper, sliced1mediumgreen bell pepper, sliced4cupschopped stemmed kale1(15 ounce) canno-salt-added black beans, rinsed¼cuplow-fat plain Greek yogurt1tablespoonlime juice2teaspoonswater
Cook Mode(Keep screen awake)
Ingredients
2teaspoonschili powder
2teaspoonsground cumin
¾teaspoonsalt, divided
½teaspoongarlic powder
½teaspoonsmoked paprika
¼teaspoonground pepper
2tablespoonsolive oil, divided
1 ¼poundschicken tenders
1mediumyellow onion, sliced
1mediumred bell pepper, sliced
1mediumgreen bell pepper, sliced
4cupschopped stemmed kale
1(15 ounce) canno-salt-added black beans, rinsed
¼cuplow-fat plain Greek yogurt
1tablespoonlime juice
2teaspoonswater
DirectionsPlace a large rimmed baking sheet in the oven; preheat to 425 degrees F.Combine chili powder, cumin, 1/2 tsp. salt, garlic powder, paprika, and ground pepper in a large bowl. Transfer 1 tsp. of the spice mixture to a medium bowl and set aside. Whisk 1 Tbsp. oil into the remaining spice mixture in the large bowl. Add chicken, onion, and red and green bell peppers; toss to coat.Remove the pan from the oven; coat with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast for 15 minutes.Meanwhile, combine kale and black beans with the remaining 1/4 tsp. salt and 1 Tbsp. olive oil in a large bowl; toss to coat.Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture; stir to combine.Divide the chicken and vegetable mixture among 4 bowls. Drizzle with the yogurt dressing and serve.TipsTip: For easier weeknight prep, slice vegetables the night before; cover and refrigerate.To make ahead: Prepare spice mixture (Step 1) up to 2 days ahead; store in an airtight container.Originally appeared: Diabetic Living Magazine, Fall 2019
Directions
Place a large rimmed baking sheet in the oven; preheat to 425 degrees F.Combine chili powder, cumin, 1/2 tsp. salt, garlic powder, paprika, and ground pepper in a large bowl. Transfer 1 tsp. of the spice mixture to a medium bowl and set aside. Whisk 1 Tbsp. oil into the remaining spice mixture in the large bowl. Add chicken, onion, and red and green bell peppers; toss to coat.Remove the pan from the oven; coat with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast for 15 minutes.Meanwhile, combine kale and black beans with the remaining 1/4 tsp. salt and 1 Tbsp. olive oil in a large bowl; toss to coat.Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture; stir to combine.Divide the chicken and vegetable mixture among 4 bowls. Drizzle with the yogurt dressing and serve.TipsTip: For easier weeknight prep, slice vegetables the night before; cover and refrigerate.To make ahead: Prepare spice mixture (Step 1) up to 2 days ahead; store in an airtight container.
Place a large rimmed baking sheet in the oven; preheat to 425 degrees F.
Combine chili powder, cumin, 1/2 tsp. salt, garlic powder, paprika, and ground pepper in a large bowl. Transfer 1 tsp. of the spice mixture to a medium bowl and set aside. Whisk 1 Tbsp. oil into the remaining spice mixture in the large bowl. Add chicken, onion, and red and green bell peppers; toss to coat.
Remove the pan from the oven; coat with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast for 15 minutes.
Meanwhile, combine kale and black beans with the remaining 1/4 tsp. salt and 1 Tbsp. olive oil in a large bowl; toss to coat.
Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.
Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture; stir to combine.
Divide the chicken and vegetable mixture among 4 bowls. Drizzle with the yogurt dressing and serve.
Tips
Tip: For easier weeknight prep, slice vegetables the night before; cover and refrigerate.
To make ahead: Prepare spice mixture (Step 1) up to 2 days ahead; store in an airtight container.
Originally appeared: Diabetic Living Magazine, Fall 2019
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Nutrition Facts(per serving)343Calories10gFat24gCarbs43gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
