"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 ReaderDon'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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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Nutrition Facts

347 calories; calories from fat 7%; fat 2.8g; saturated fat 0.7g; mono fat 0.6g; poly fat 0.7g; protein 44.4g; carbohydrates 35.7g; fiber 4.6g; cholesterol 99mg; iron 3.2mg; sodium 740mg; calcium 64mg.