Comforting, spicy, and oh-so-good describe this hearty dish.

　　

Ingredients

serves 4, 1 1/2 cups per serving

　　Cooking spray

　　1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes

　　1 1/2 cups chopped onion

　　1/2 cup chopped green bell pepper

　　1/2 to 1 medium fresh jalapeño, seeds and ribs discarded, minced

　　1 15-ounce can reduced-sodium Great Northern beans, rinsed and drained

　　1 14.5-ounce can fat-free, low-sodium chicken broth

　　1 4-ounce can diced green chiles, drained

　　1 cup water

　　1 cup frozen whole-kernel corn

　　2 to 3 teaspoons ground cumin

　　2 teaspoons dried oregano, crumbled

　　1 teaspoon garlic powder

　　1/8 teaspoon salt

　　3 tablespoons snipped fresh cilantro

　　

Step 1

Lightly spray a large saucepan with cooking spray. Cook the chicken over medium-high heat for 2 minutes, stirring frequently.

　　

Step 2

Stir in the onions, bell pepper, and jalapeño. Cook for 3 minutes, stirring frequently.

　　

Step 3

Stir in the remaining ingredients except the cilantro. Bring to a boil, covered, still on medium high, about 3 minutes. Reduce the heat to low and cook, covered, for 15 minutes.

　　

Step 4

Stir in the cilantro just before serving.

　　

Slow-Cooker Method

Step 5

In a 3 1/2- to 4-quart slow cooker, combine all the ingredients except the cilantro (no need to cook the chicken, onion, and peppers first). Cook, covered, on low for 5 to 7 hours or on high for 2 1/2 to 3 hours. Stir in the cilantro just before serving.

　　

Time-Saver

Step 6

Cutting chicken breasts or other boneless meats is quick and easy if they are very cold or even partially frozen (about 30 minutes in the freezer).

　　

nutrition information

Step 7

(Per Serving)

　　

Step 8

Calories: 285

　　

Step 9

Total Fat: 2.0g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 0.5g

　　

Step 14

Cholesterol: 66mg

　　

Step 15

Sodium: 390mg

　　

Step 16

Carbohydrates: 32g

　　

Step 17

Fiber: 7g

　　

Step 18

Sugars: 7g

　　

Step 19

Protein: 35g

　　

Step 20

Dietary Exchanges

　　

Step 21

1 1/2 Starch

　　

Step 22

2 Vegetable

　　

Step 23

3 1/2 Very Lean Meat

　　American Heart Association Quick & Easy Meals