Hominy is made by soaking dried corn kernels in lime to remove the tough hull and germ. The result looks like puffed-up corn, perhaps most notably enjoyed in the Mexican soup posole. In this healthy chicken stir-fry recipe, the hominy is added along with the vegetables to make a hearty dinner. Look for hominy in cans in the Latin section of large supermarkets. You'll need one 29-ounce can or two 15-ounce cans to get 2 cups. Toss leftovers into soup or salad.

Chicken with Bell Pepper & Hominy Stir-Fry

Serves 4

Serving Size: 3/4 cup chicken & 1 1/2 cups stir-fry

Active Time: 35 minutes

Total Time: 35 minutes

2 teaspoons canola oil

1 1/4 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch pieces

3 teaspoons ground cumin, divided

1/2 teaspoon kosher salt, divided

1/2 cup finely chopped fresh cilantro

2 medium red bell peppers, chopped

2 cups sliced carrots

1 1/2 cups chopped red onion

3 tablespoons water

2 cups rinsed canned hominy

2 cloves garlic, minced

1 (4-ounce) can diced green chiles

2 tablespoons lime juice

1 firm ripe avocado, diced

Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sprinkle with 1 teaspoon cumin and 1/4 teaspoon salt. Cook, stirring occasionally, until the chicken is just cooked through, 5 to 7 minutes. Transfer to a bowl and toss with cilantro. Cover to keep warm.

Add bell peppers, carrots, onion, water and the remaining 1/4 teaspoon salt to the pan. Cook, stirring often, until the vegetables are crisp-tender, about 5 minutes. Stir in hominy, garlic and the remaining 2 teaspoons cumin; cook, stirring, for 1 minute. Stir in green chiles and lime juice and cook for 1 minute more.

Serve the chicken over the hominy mixture, topped with avocado.

Recipe nutrition: Per serving: 415 calories; 15 g fat (2 g sat, 8 g mono); 103 mg cholesterol; 34 g carbohydrate; 0 g added sugars; 10 g total sugars; 37 g protein; 10 g fiber; 485 mg sodium; 1200 mg potassium.

Nutrition Bonus: Vitamin A (257 percent daily value), Vitamin C (170 percent dv), Folate (31 percent dv)

2 1/2 Carbohydrate Serving(s)

Exchanges: 1/2 starch, 3 vegetable, 4 1/2 lean meat, 2 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)