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South of the Border Chicken

South of the Border Chicken

Ingredients

  • 1 cup water
  • 1/2 cup uncooked basmati rice
  • 1/8 teaspoon ground red pepper
  • 1 (16-ounce) can pinto beans, drained and rinsed
  • 1 (10-ounce) can diced tomatoes and green chiles, drained
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground cumin
  • Cooking spray

Preparation


Bring water to a boil in a medium saucepan, and stir in rice and red pepper. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in beans and tomatoes; keep warm.

Sprinkle the chicken with salt, black pepper, and cumin. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Serve chicken with rice mixture.



    "This is my dinnertime solution when I haven't had time to stop by the grocery store. I always keep chicken in the freezer, and the rest is in the pantry." --CL Reader
  • Yield: 4 servings (serving size: 1 chicken breast half and 1 cup rice mixture)

Nutritional Information

Calories per serving: 347
Caloriesfromfat per serving: 7%
Fat per serving: 2.8g
Saturated fat per serving: 0.7g
Monounsaturated fat per serving: 0.6g
Polyunsaturated fat per serving: 0.7g
Protein per serving: 44.4g
Carbohydrate per serving: 35.7g
Fiber per serving: 4.6g
Cholesterol per serving: 99mg
Iron per serving: 3.2mg
Sodium per serving: 740mg
Calcium per serving: 64mg

Good to Know

Don't cut back on taste while watching calories. This spicy dish is low in fat and packed with lean protein. Chicken and the combination of beans and rice are great, healthy sources of protein.

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