Blackened Chicken and Beans

By Totlxtc

Ingredients

• 2 * 2 teaspoons chili powder
• 1/4 * 1/4 teaspoon salt
• 1/4 * 1/4 teaspoon pepper
• 4 * 4 boneless skinless chicken breast halves (4 ounces each)
• 1 * 1 tablespoon canola oil
• 1 * 1 can (15 ounces) black beans, rinsed and drained
• 1 * 1 cup frozen corn, thawed
• 1 * 1 cup chunky salsa

Details

Servings 4

Preparation

Step 1

* Combine the chili powder, salt 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 a meat thermometer 170°. Remove and keep warm.
* Add the beans, corn and salsa to skillet; bring to a boil. Reduce heat; cover and simmer for 2-3 minutes or until heated through. Transfer to a serving dish; serve with chicken. Yield: 4 servings.


Nutritional Analysis: 1 chicken breast half with 3/4 cup bean mixture equals 297 calories, 7 g fat (1 g saturated fat), 63 mg cholesterol, 697 mg sodium, 30 g carbohydrate, 10 g fiber, 33 g protein. Diabetic Exchanges: 3 very lean meat, 2 starch, 1 fat.