Thursday, January 29, 2009

Spicy Mexican Skillet Chicken


1to 2 teaspoons chili powder
1/4 teaspoon salt
1/4 teaspoon pepper
4boneless skinless chicken breasts (about 1 1/4 lb)
1teaspoon canola or soybean oil
1can (15 oz) black beans, drained, rinsed
1cup frozen corn
1/3 cup organic salsa (any variety)

Chopped fresh cilantro, if desired


Mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken. Spray 10-inch skillet with cooking spray. Add oil; heat over medium heat. Cook chicken in oil 8 to 10 minutes, turning once, until juice is clear when center of thickest part is cut (170°F).

Stir in beans, corn and salsa. Heat to boiling; reduce heat. Cover; simmer 3 to 5 minutes or until vegetables are hot. Sprinkle with cilantro.

Serves 4
1 Serving: Calories 350 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 360mg; Total Carbohydrate 33g (Dietary Fiber 11g, Sugars 2g); Protein 40g % Daily Value*: Vitamin A 8%; Vitamin C 2%; Calcium 8%; Iron 20% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 5 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 6 oz-equivalents Meat & Beans, 1 c Vegetables

From Eat Better America
Submitted by Shelli

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