Blackened Chicken and Beans Recipe

Blackened Chicken and Beans Recipe photo by Taste of Home

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My husband loves any spicy food. But this is one quick-fix and low-fat recipe we can both enjoy. While the chicken cooks, put together individual salads of packaged shredded lettuce, chopped tomatoes and avocado with a sprinkling of shredded cheddar cheese. Dinner's done! —Christine Zongker, Spring Hill, Kansas

This recipe is:

Healthy

Quick

Diabetic Friendly

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Blackened Chicken and Beans Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

5 15 20

Ingredients

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

Directions

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 thermometer reads 170°. Remove and keep warm.
Add the beans, corn and salsa to the pan; heat through. 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 lean meat, 2 starch, 1 fat.

Originally published as Blackened Chicken and Beans in Light & Tasty December/January 2006, p42