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 Cooking Light

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Nutritional Information

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

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

  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.
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