South of the border chicken
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 substitute
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
Cooking spray
Preparation
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.
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.
Nutritional Info
CALORIES 347 (7% from fat)
FAT 2.8g (sat 0.7g, mono 0.6g, poly 0.7g)
PROTEIN 44.4g
CARBOHYDRATE 35.7g
FIBER 4.6g
CHOLESTEROL 99mg
IRON 3.2mg
SODIUM 540mg
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 substitute
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
Cooking spray
Preparation
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.
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.
Nutritional Info
CALORIES 347 (7% from fat)
FAT 2.8g (sat 0.7g, mono 0.6g, poly 0.7g)
PROTEIN 44.4g
CARBOHYDRATE 35.7g
FIBER 4.6g
CHOLESTEROL 99mg
IRON 3.2mg
SODIUM 540mg
CALCIUM 64mg
