Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.
If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.
If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.
Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.
1. Season chicken with chili powder and chipotle powder. In a medium skillet, heat 1 teaspoon oil over medium‑high heat. Add chicken and cook, turning once, for 4 minutes per side or until no longer pink inside. Transfer chicken to a cutting board and let rest for 10 minutes, then cut into cubes.
2. In the same skillet (no need to wash it), heat the remaining oil over medium heat. Add onion and green pepper; cook, stirring, for about 8 minutes or until tender-crisp. Reduce heat to medium-low, add black beans and cook, stirring, until heated through.
3. Divide romaine lettuce and tomatoes between two bowls. Top with vegetable and bean mixture, then chicken. Sprinkle with cheese, dollop with sour cream, top with avocado and garnish with cilantro.
Nutrients per Serving:
Calories: 410 ; Fat: 21 g ; Saturated fat: 6 g ; Sodium: 286 mg ; Carbohydrate: 22 g ; Fiber: 9 g ; Protein: 34 g ; Calcium: 143 mg ; Iron: 3 mg ; Vitamin D: 8 IU
Best-selling author Laura Cipullo is one of New York City's leading nutritional experts. Both she and Lisa Mikus are respected Registered Dietitians known for providing sound, ethical advice to adults and children dealing with diabetes and eating disorders.
Authors: Laura Cipullo, RD, CDE, CEDRD, CDN and Lisa Mikus, RD, CNSC, CDN
Other Works by Laura Cipullo: The Women's Health Body Clock Diet, The Diabetes Comfort Food Diet, Healthy Habits and more
Publisher: Robert Rose Inc.
Penned: March 2017
What's Inside: 150 delicious, diabetes-friendly recipes created with singles and couples in mind. You'll find ideas for breakfast (think Huevos Rancheros), lunch (why not Beef Tacos for 2?), Dinner (make mine Barbeque Chicken with Corn Muffins), sweet snacks (like No-Bake Key Lime Pie) and much more. Each of these ideas falls within a 45- to 60-gram carbohydrate range so they're perfect for anyone living with diabetes.
Loaded with good-for-you tips, this useful guide makes it easier to make healthy choices while helping you better understand diabetes, its impact and how nutrition can help you manage it.
Time Out: 288 pages
Available: $24.95 hard cover at Amazon and other book retailers
You'll also enjoy: