Method:Sauteing

1. Formula

1. 2 teaspoons ground cumin
2. 2 teaspoons ground coriander
3. 1/4 teaspoon freshly ground pepper
4. 1/4 teaspoon kosher salt
5. 1 pound chicken tenders
6. 3 teaspoons canola oil, divided
7. 1 small onion, chopped
8. 1 jalapeno pepper, chopped
9. 2 (15 ounce) cans white beans, rinsed
10. 3/4 cup diced tomatoes with green chiles or tomato salsa
11. 1/4 cup shredded Monterey Jack or Cheddar cheese

2. Nutrition Information

• Calories: 310 kcal
• Carbohydrates: 31 g
• Dietary Fiber: 8 g
• Fat: 7 g
• Protein: 29 g
• Sugars: 3 g

Please avoid eating too much Fat and Calories to keep fit and lose your weight.

3. Directions

1. Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and saute until golden brown and just cooked through, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.
3. Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add onion and jalapeno and cook until beginning to soften, 1 to 2 minutes. Add beans, tomatoes (or salsa) and any accumulated juices from the chicken; cook, stirring often, until heated through, about 3 minutes. Transfer the bean mixture to a medium bowl and mash with a potato masher until creamy but still slightly chunky. Stir in cheese. Serve with the chicken.

4. Remark