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South of the Border Chicken

Yield 4 servings (serving size: 1 chicken breast half and 1 cup 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

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.