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Southwestern Chicken and Rice

southwestern chicken rice
Ingredients:
  • (3 tsp.) chili powder
  • (1 tsp.) ground cumin
  • (1 tsp.) pepper
  • (1/4 tsp.) salt
  • (4) boneless skinless chicken breast halves
  • (2 tsp.) canola oil
  • (15 oz. can) black beans, rinsed and drained
  • (1 cup) frozen corn
  • (1 cup) salsa
  • (2 cups) cooked brown rice
Servings
4
Dinner

Southwestern Chicken and Rice

Lean chicken breasts rubbed with southwestern spices, cooked with black beans and corn and served with brown rice.

Preparation Time
About 10 minutes
Cook Time
About 15 minutes

    Instructions

  1. 1Spray a large, nonstick skillet with cooking spray and place over medium heat. Add oil.
  2. 2In a small bowl, combine chili powder, cumin, pepper and salt. Coat chicken evenly with mixture, rubbing into the meat.
  3. 3When oil is hot, add chicken and cook until browned on both sides. Add beans, corn and salsa. Cover and cook 10-15 minutes, or until cooked through.

  4. 4Slice chicken and serve with rice.

Nutritional Information

Serving Size: 1 chicken breast half, 3/4 cup bean mixture, 1/2 cup rice

Amount Per Serving:
  • Calories 400
  • Total Fat 7 g
  • Total Carbohydrate 52 g
  • Protein 32 g
  • Cholesterol 63 mg
  • Sodium 670 mg
  • Fiber 8 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Entrées with Poultry

Recipe Ethnicity: Mexican/Southwestern

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Poultry

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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