- 4
Ingredients
- 4 1 3/4 (serving size: 1 chicken breast half and 3/4 cup salsa)
- Ingredients
- 1 1 1 tablespoon canola oil, divided
- 1 1 1 teaspoon ground cumin, divided
- 3/4 3/4 3/4 teaspoon ground coriander, divided
- 1/2 1/2 1/2 teaspoon salt
- 1/4 1/4 1/4 teaspoon black pepper
- 1/8 1/8 1/8 teaspoon ground red pepper
- 4 4 4 (6-ounce) skinless, boneless chicken breast halves
- 1/2 1/2 1/2 cup prechopped onion
- 1 1 1 teaspoon bottled minced garlic
- 1/3 1/3 1/3 cup chopped plum tomato
- 1/4 1/4 1/4 cup chopped fresh cilantro
- 2 2 2 tablespoons fresh lime juice
- 1 1 1/2-ounce) (15 1/2-ounce) can black beans, rinsed and drained
- 1 1 3/4-ounce) (8 3/4-ounce) can no-salt-added whole kernel corn, drained
Preparation
Step 1
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Combine 1/2 teaspoon cumin, 1/2 teaspoon coriander, salt, black pepper, and red pepper; sprinkle mixture evenly over chicken. Add chicken to pan; cook 7 minutes on each side or until done.
2. While chicken cooks, heat the remaining 1 teaspoon oil in a small skillet over medium-high heat. Add onion to pan; sauté 1 minute. Add garlic to pan; sauté 30 seconds. Transfer onion mixture to a large bowl; add remaining 1/2 teaspoon cumin, remaining 1/4 teaspoon coriander, tomato, and remaining ingredients to onion mixture, tossing well. Serve with chicken.
Nutritional Information
Calories:317 (0.0% from fat)
Fat:8.7g (sat 1.4g,mono 3.5g,poly 1.9g)
Protein:39g
Carbohydrate:24.4g
Fiber:5.2g
Cholesterol:94mg
Iron:2.2mg
Sodium:705mg
Calcium:50mg
Jackie Mills, MS, RD, Cooking Light, JANUARY 2009