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Chicken: 6 pt. Chili Chicken

Source of Recipe

Boston Globe


List of Ingredients

4 chicken breast halves without skin about 1 1/4 pounds
2 tablespoons seasoned bread crumbs
1 tablespoon olive oil
14 1/2 ounces tomatoes canned, undrained, diced
10 ounces corn thawed
3/4 cup beef broth
1 clove garlic pressed
2 tablespoons tomato paste
1 1/2 teaspoons chili powder (or to taste)
1/2 teaspoon cumin
1/2 teaspoon oregano
salt and pepper to taste


Recipe

Lightly coat the chicken with the bread crumbs. In a large non-stick skillet, heat the oil over medium-high heat. Add the chicken and cook until golden brown on both sides, about 6 minutes. Tranfer the chicken to a plate. Add the undrained tomatoes, corn, broth, garlic, tomato paste, chili powder, cumin, oregano, salt and pepper to the skillet. Stir to combine. Return the chicken to the pan and nestle in the veggies. Spoon a little of the mixture over the top. Cover and simmer genlty til chicken is cooked through, about 10 minutes. Uncover and simmer for 1 - 2 minutes or til the sauce is slightly thickened. 4 Servings


Per serving: 307 Calories; 7g Fat (19% calories from fat); 39g Protein; 25g Carbohydrate; 81mg Cholesterol; 528mg Sodium
Food Exchanges: 1 Starch/Bread; 5 Lean Meat; 1 1/2 Vegetable; 1/2 Fat