Blackened Chicken & Beans -- e-w
Source of Recipe
Adapted from Light & Tasty 2005 – C. Zongker; Spring Hills, KS
Blackened Chicken & Beans -- e-w
Save a lot of sodium, by making your own black beans…see “SodiumSoakedCannedBeans” Chapter.
Exchanges
Serves: 4
2 tsp. chili powder
1/4 tsp. pepper
4 boneless skinless chicken breast halves (4 oz. each)
1 T. canola oil
1 15-oz. can black beans, rinsed and drained
1 c. frozen corn, thawed
1 c. chunky salsa
Combine chili powder and pepper. Rub over both sides of chicken. In a large nonstick skillet, cook chicken in oil over medium heat for 4-5 minutes on each side or until juices run clear. Remove and keep warm.
Add remaining ingredients to skillet, bring to a boil. Reduce heat; cover and simmer for 2-3 minutes or until heated through. Transfer to a serving dish; top with chicken.
1 chicken breast half w/3/4-cup bean mixture equals: 297 calories…7 gm fat (1 gm saturated)…63 mg cholesterol…549 mg sodium…30 gm carbohydrate…10 gm fiber…33 gm protein ++++ Exchanges: 3 very lean meat…2 starch…1 fat+++ WWP: 5
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