South of the Border Chicken

"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)

Recipe from

Nutritional Information

Calories 347
Caloriesfromfat 7 %
Fat 2.8 g
Satfat 0.7 g
Monofat 0.6 g
Polyfat 0.7 g
Protein 44.4 g
Carbohydrate 35.7 g
Fiber 4.6 g
Cholesterol 99 mg
Iron 3.2 mg
Sodium 740 mg
Calcium 64 mg

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.

Note:

November 2003