Tuesday, January 8, 2013

Zesty Chicken with Corn Salsa in 15 minutes or Less


If you are looking for a simple dish, this is as simple as they come. The only thing missing from the meal is rice. This recipe comes from General Mills Eat Better America. The longest item to do was to cut up the vegetables.

Zesty Chicken with Corn Salsa
Add zing to your chicken breasts with chili powder and ground cumin. From Prevention Healthy Cooking. 4 servings
Prep Time 15 Min
Total Time 30 Min
Servings 4
Ingredients
2 teaspoons chili powder
2 teaspoons brown sugar
1 teaspoon ground cumin
4 boneless skinless chicken breasts (about 1 1/4 lb)
2 tablespoons olive oil
1 can (7 oz) Green Giant® whole kernel sweet corn, drained
1/2 small red bell pepper, chopped
1/2 small cucumber, seeded and chopped
1/2 cup Progresso® red kidney beans, rinsed and drained
3 tablespoons lime juice
1/4 teaspoon salt
Step 1
In cup, combine chili powder, brown sugar and cumin. Rub both sides of chicken breasts with the spice mixture.
Step 2
In large skillet, heat oil over medium heat. Cook chicken in hot oil 12 minutes, turning occasionally, or until instant-read thermometer inserted in the thickest portion reads 160°F and juices run clear.
Step 3
Meanwhile, in medium bowl, stir together corn, red pepper, cucumber, kidney beans, lime juice and salt.
Step 4
Evenly divide corn salsa onto 4 plates. Top each with a chicken breast.

Expert Tips
Kidney beans are loaded with plenty of fiber—the soluble kind. Start slowly so you have time to get used to added fiber in the diet!

Beat the Clock Chicken (2001) p. 15
Nutrition Information:
Nutrition Information:1 Serving (1 Serving)Calories 320(Calories from Fat 110),Total Fat 12g(Saturated Fat 2 1/2g,Trans Fat 0g),Cholesterol 85mg;Sodium 380mg;Total Carbohydrate 19g(Dietary Fiber 3g,Sugars 5g),Protein 34g;Percent Daily Value*:Vitamin A 15 %;Vitamin C 30 %;Calcium 4 %;Iron 15 %;Exchanges:1 Starch;0 Fruit;0 Other Carbohydrate;0 Skim Milk;0 Low-Fat Milk;0 Milk;1 Vegetable;0 Very Lean Meat;4 Lean Meat;0 High-Fat Meat;0 Fat;Carbohydrate Choices:1;*Percent Daily Values are based on a 2,000 calorie diet.
Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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