Tex- Mex zucchini and Chicken

 

Ingredients

• 1 lb boneless & skinless chicken breastscut into 1″ pieces
• 2 large zucchini diced
• 2 medium bell peppers chopped
• 1 medium onion finely chopped
• 3 large garlic cloves minced
• 1 cup corn frozen or fresh
• 1 tbsp oil for frying
• 14 oz can low sodium black beansdrained & rinsed
• 14 oz can low sodium diced tomatoesnot drained
• 1 tsp store bought or homemade taco seasoning
• 1 tbsp cumin divided
• 1 tsp salt
• Ground black pepper to taste
• 1 cup Tex Mex or Colby Jack cheeseshredded
• 1/2 cup green onions chopped
• 1/2 cup cilantro chopped

• Instructions

  • Preheat large (12 inch) deep skillet on low - medium heat and swirl oil to coat. Add onion, garlic and bell pepper; saute for 3 minutes, stirring occasionally.
  • Move vegetables to the side of the skillet and add chicken. Sprinkle with 1 tsp cumin, salt and black pepper. Cook for about 5 minutes, stirring occasionally.
  • Add corn, beans, tomatoes, zucchini, taco seasoning and remaining cumin. Stir, cover and cook on low-medium for 10 minutes.
  • Sprinkle with cheese, cover and cook for a few minutes or until cheese has melted. Top with green onion and cilantro. 
  • Serve hot, on its own or with brown rice or quinoa. Or as a garnish, feel free to add sour cream, cilantro and black olives after the cheese was melted. Top with crushed tortilla chips. Use as filling in low carb wraps, garnished with sliced avocado.

  Store: Refrigerate covered for up to 3 - 4 days. Do not freeze.

  To reheat: Simmer on low heat in a skillet for 5 minutes covered. If you use non-stick skillet you should not need any water or oil to reheat the dish as again zucchini will release water.

  Notes 

  • Do not over cook zucchini: Follow the recipe and do not cook until zucchini appear soft and cooked.
  • Cut garden zucchini smaller: Garden zucchini often are giant. Just cut them into cubes instead of quarters.
  • Cook garden zucchini less time: Extra large zucchini from the farmer’s market or homegrown are more spongy and need to be cooked for shorter amount of time to avoid soggy veggies.
  • Do not drain diced tomatoes: Its juices add flavor and substance to the sauce. Just like with this Ukrainian borscht or hearty vegetable soup.
  • Add less salt: If canned black beans and diced tomatoes you have on hand contain sodium and are not “low sodium” or “no salt added”, make sure to start cooking with less salt to avoid overly salty dish.
  • Use very large skillet: This recipe makes a lot and not overcrowded skillet results in more firm zucchini. I used 14 inch Green Pan, you can also use 12 inch skillet with very tall walls, around 2-3 inches high.
  • Good kitchen tools are key: This dish comes easily as there is just quick chopping involved. Having a sharp knife and sturdy cutting board help tremendously to get chopping done fast.

  •  Thx for the great recipe @ https://ifoodreal.com

    Nutrition

    Serving: 1.75cups | Calories: 323kcal | Carbohydrates: 19g | Protein: 25g | Fat: 11g | Saturated Fat: 7g | Cholesterol: 68mg | Sodium: 699mg | Potassium: 689mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1837IU | Vitamin C: 68mg | Calcium: 175mg | Iron: 2mg