The following recipe takes a Mexican approach to chicken. It’s easy to make, and low-fat too. The recipe is adapted from “Betty Crocker’s Best Chicken Cookbook.”
TACO-SEASONED CHICKEN AND BEANS
Preparation time: 15 minutes
Cooking time: 30 minutes
Yield: 4 servings
2 cups water 1 (1-ounce) envelope taco seasoning mix
1/4 teaspoon salt
1 cup long-grain white rice
1 can (15 ounces) low-sodium black beans
1 tablespoon olive oil
1 pound boneless, skinless chicken breasts, cut into thin strips
1 can (14 1/2 ounces) Mexican-flavored stewed tomatoes, undrained
3/4 cup frozen corn kernels
1 tablespoon lime juice
1. Combine water, 1 teaspoon of the taco seasoning mix, salt and rice in medium saucepan. Heat to boil, stirring well. Cover; reduce heat to low. Cook 20 minutes. Set aside 5 minutes.
2. Drain beans; rinse. Drain well again. Heat olive oil over medium heat in large non-stick skillet. Add chicken strips; cook just until strips begin to whiten, 2 minutes.
3. Sprinkle remaining taco seasoning over chicken; stir 1 minute. Add tomatoes and juices; simmer 4 minutes. Stir in beans and corn; simmer until chicken is cooked through, 5 minutes. Stir in lime juice.
4. Fluff rice with fork. Spoon chicken and sauce over rice; serve.
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Nutrition information per serving:
Calories ………… 455 Fat ………… 6 g Saturated fat .. 1 g
% calories from fat .. 12 Cholesterol .. 65 mg Sodium …. 1,185 mg
Carbohydrates …… 67 g Protein ……. 32 g Fiber ……… 10 g