I like the spicy flavors of Tex-Mex cooking, but all too often the dishes are over-spiced, loaded with cheese or just too heavy. So I've used the ingredients I like - chicken, beans, cilantro and chili powder - and made a dish that lets a few flavors shine with a light touch.

The whole dish is stir-fried, making it perfect for a weeknight dinner. To keep the sodium level low, I use a salt-free tomato puree and home-cooked black beans. The only added fat is for the stir-frying. I add a pinch of smoked Spanish paprika or chipotle powder for an extra layer of flavor, but you can use whatever seasoning you like best.

I use Pomi Strained Tomatoes - a pure, strained tomato product with no added ingredients. Tomato puree or even a few tablespoons of tomato paste mixed with water to total 1/2 cup may be substituted. Serves 5 to 6.

Tex-Mex Chicken and Black Bean Stir-Fry

1 or 2 tablespoons mild olive or vegetable oil

1 1/2 pounds boneless, skinless chicken breasts, cut crosswise into strips about 1/4-inch thick

1 medium onion, cut into 1/4- to 1/2-inch dice (about 1 cup)

1/2 teaspoon salt

1/2 teaspoon ground cumin, or more to taste

2 teaspoons regular or mild chili powder, or to taste

Pinch smoked chili powder, such as chipotle powder or Spanish smoked paprika

1 cup low-sodium chicken broth

1/2 cup strained or pureed tomatoes

1 1/2 cups cooked black beans, preferably home-cooked or Eden Organic brand, with no added salt, drained

Leaves from 2 or 3 stems cilantro, chopped (3 tablespoons)

Lime wedges, for serving

Add just enough oil to coat the bottom of a large skillet or wok; heat over medium-high heat. When the oil is shimmering, add the chicken in batches; stir-fry each batch for 3 or 4 minutes, until the chicken loses its raw look and some of the pieces are lightly browned. (The chicken will not be cooked through.) Transfer to a platter and repeat to use all of the chicken, adding a little oil before each batch as needed.

Reduce the heat to medium; add the onion and stir-fry for 3 or 4 minutes, until softened. Add the salt, cumin, chili powder and smoked chili powder; stir-fry for 2 minutes, then add the broth and tomatoes. Return the chicken to the skillet or wok, then add the black beans; mix well. Increase the heat to medium-high, if necessary, and bring just to a boil, then reduce the heat and partially cover (with the lid slightly ajar). Cook for 6 to 8 minutes, until the chicken is done throughout, then uncover and add the cilantro. Remove from the heat.

Taste, and adjust the seasoning as needed. Divide among individual plates; serve hot, with lime wedges.

Per serving (based on 6): 286 calories, 35 g protein, 26 g carbohydrates, 5 g fat, 1 g saturated fat, 66 mg cholesterol, 292 mg sodium, 8 g dietary fiber, 3 g sugar.