Taste of Home
Blackened Chicken and Beans
TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 4 servings.
My husband loves any spicy food, and this is one quick-fix recipe we can both agree on. As the chicken cooks, whip up salads of lettuce, tomato, avocado and shredded cheddar cheese. Dinner's done! —Christine Zongker, Spring Hill, Kansas
Ingredients
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2 teaspoons chili powder
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1/4 teaspoon salt
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1/4 teaspoon pepper
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4 boneless skinless chicken breast halves (4 ounces each)
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1 tablespoon canola oil
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1 can (15 ounces) black beans, rinsed and drained
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1 cup frozen corn
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1 cup chunky salsa
Directions
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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 thermometer reads 170°. Remove and keep warm.
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2.
Add the beans, corn and salsa to the pan; heat through. Serve with chicken.
Nutrition Facts
1 chicken breast half with 3/4 cup bean mixture: 297 calories, 7g fat (1g saturated fat), 63mg cholesterol, 697mg sodium, 26g carbohydrate (4g sugars, 8g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
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