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Recipe: Southwest chicken and beans

Medically reviewed on Jun 4, 2018

Serves 4

Dietitian Tip

This is a great alternative to traditional chili.


  • 1 lb boneless, skinless chicken breast, diced
  • 1 package reduced-sodium taco seasoning mix
  • 1 15-ounce can unsalted black beans, rinsed under running water and drained
  • 1 1/2 cups frozen corn
  • 3/4 cup fresh or frozen pepper stir-fry vegetables (onions and green, red and yellow peppers), chopped
  • 3/4 cup water
  • 3/4 cup reduced-fat shredded cheddar cheese


Spray a 10-inch skillet with cooking spray. Add chicken to the skillet; cook over medium-high heat for 2 minutes. Stir occasionally.

Add the seasoning mix, beans, corn, stir-fry mix and water. Cook over medium-high heat for 8 to 10 minutes. Stir frequently until the sauce is slightly thickened and the chicken is no longer pink.

Top with cheese and serve.

Nutritional Analysis (per serving)

Serving SizeAbout 1.5 cups
Carbohydrate40 g
Cholesterol98 mg
Fiber10 g
Protein40 g
Sodium750 mg
Monounsaturated Fat1 g
Saturated Fat4 g
Total Fat8 g

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