Tags

,

This is a great one pot, one plate dinner.  Its also produces great leftovers.

Southwestern Chicken and Rice Cook time: 1 hour | Serves 4

1 tsp canola oil
1 lb raw chicken breast, cubed
1 onion, chopped
1 jalapeno, seeded and chopped
1 red bell pepper, chopped
1 tsp cumin
1/2 tsp ground cayenne pepper
1/2 tsp salt
1 1/2 C reduced sodium chicken broth
1 15 oz can black or pinto beans, drained and rinsed
1 1/2 C corn, fresh or frozen
1 C uncooked rice

Heat oil in a dutch oven or large pot over medium high heat.  Add chicken and cook, stirring occasionally for 8-10 minutes or until chicken is browned on all sides.  Remove chicken with a slotted spoon and set aside.  Add onion, bell pepper, and jalapeno pepper to pan and cook for about 5 minutes.  Add back chicken, and also add broth, cumin, cayenne pepper and salt and bring to a boil.  Cover, reduce heat to medium low, and simmer for about 10 minutes.
Add beans, corn and raw rice.  Bring to a boil and then simmer for 20-30 minutes, or until rice is done.

Also try it topped with with reduced fat cheddar, reduced fat sour cream or cubed avocado.

Variations: This can also be made with leftover poached chicken.  Substitute 1 lb of raw chicken for 11 oz of poached chicken and skip the first step, adding the chicken after peppers and onions have cooked.

Per serving: 502 calories | 4.6g fat | 580mg sodium | 84g carbs | 8g fiber | 39g protein