Email to Phyllis_ aka_ Filus      

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