Diabetes-Friendly Black Bean Chicken Chili

Black Bean Chicken Chili 
From Fast and Flavorful: Great Diabetes Meals from Market to Table by Linda Gassenheimer, published by the American Diabetes Association.  Reprinted with permission from The American Diabetes Association.  To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org

This quick, 15 minute, black bean chicken chili combines Latin and Southwestern flavors. The directions are for two servings, but this chili is perfect for a casual dinner with friends.  You can increase the ingredient amounts as needed.

Helpful Hints:  

•	Reduced-fat shredded Mexican style cheese can be used instead of Monterey jack cheese.
•	Any type of lettuce can be used for the salad. 
•	Diced fresh onions can be found in the produce section of the supermarket.

Countdown:   

•	Start chili.  
•	While chili cooks, assemble salad.  

Black Bean Chicken Chili 

1 teaspoon olive oil  
3/4 pound boneless, skinless chicken breast, cut into 1/2-inch cubes
1 1/2-cups fresh diced onion, divided use
1 teaspoon minced garlic  
1 cup rinsed and drained canned black beans  
1 cup frozen corn kernels  
1 1/2 tablespoons chili powder  
1 teaspoon ground cumin 
2 cups low-salt, canned, chopped tomatoes*
Salt and freshly ground black pepper 
2 tablespoons shredded, reduced-fat Monterey Jack Cheese (1/2 ounce) 
For garnish:  
1/4 cup chopped cilantro

1.	Heat oil in a large nonstick skillet over medium-high heat and add chicken. Brown 1 minute, tossing as cubes brown.  
2.	Add 1 cup onion and sauté 1 minute. 
3.	Add garlic, black beans, corn, chili powder, cumin and chopped tomatoes. Bring to a simmer and then lower heat to medium.  Cover with a lid and simmer 10 minutes.  
4.	Add salt and pepper and taste for seasoning.  Add more chili powder or cumin as needed. 
5.	Spoon into 2 large bowls and sprinkle cheese on top.  
6.	Place remaining 1/2 cup onion and cilantro in separate bowls and serve with the chili. 

Preparation time: 20 minutes
Servings:    2
Calories 506
Calories from Fat 91
Total Fat 10.2 g
Saturated Fat 2.6 g 
Monounsaturated fat 3.9 g
Cholesterol 113 mg
Sodium 300 mg
Carbohydrate 56.6 g
Dietary Fiber 13.7 g
Sugars 15.4 g
Protein 51.5 g
Exchanges: 2 1/2-starch, 3 vegetable, 6 lean meat 

Salad

2 large wedges of iceberg lettuce (about 4 cups)
2 tablespoons reduced fat vinaigrette dressing*

1.	Place iceberg on 2 small salad plates.  Drizzle 1 tablespoon dressing over each wedge. 
Preparation time: 2 minutes
Servings:    2
Calories 27
Calories from Fat 11
Total Fat 1.2 g
Saturated Fat 0.1 g 
Monounsaturated fat 0.3 g
Cholesterol 1 mg
Sodium 12 mg
Carbohydrate 3.8 g
Dietary Fiber 2.0 g
Sugars 1.8 g
Protein 1.2 g
Exchanges: 1 vegetable

*Look for low-salt, canned, chopped tomatoes containing per cup: 41 calories, 9.6 g carbohydrate, 24 mg sodium.  
** Reduced fat vinaigrette dressing containing per tablespoon: 11 calories, 1.0 g fat, 4 mg sodium.  
Shopping List
Deli: 3/4 pound boneless, skinless chicken breast
Dairy: 1 small package reduced-fat Monterey Jack Cheese
Grocery: 1 large  can low-salt chopped tomatoes*, 1 bottle chili powder, 1 bottle ground cumin, 1 can black beans, 1 package frozen corn kernels 
Produce: 1 container fresh diced onion, 1 head iceberg lettuce, 1 bunch cilantro
Staples: Olive oil, Reduced fat vinaigrette dressing**, Minced garlic, Salt, Black peppercorns