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Blackened Chicken and Beans Recipe
Blackened Chicken and Beans Recipe photo by Taste of Home

Blackened Chicken and Beans Recipe

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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
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings

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

Nutritional Facts

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.

Directions

  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.
  2. Add the beans, corn and salsa to the pan; heat through. Serve with chicken. Yield: 4 servings.
Originally published as Blackened Chicken and Beans in Light & Tasty December/January 2006, p42

Nutritional Facts

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.

Sweet White Wine

Enjoy this recipe with a sweet white wine such as Moscato or a sweet Riesling.

Reviews for Blackened Chicken and Beans

AVERAGE RATING
   (25)
RATING DISTRIBUTION
5 Star
 (18)
4 Star
 (3)
3 Star
 (3)
2 Star
 (1)
1 Star
 (0)
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MY REVIEW
Reviewed Apr. 3, 2013

Love this easy recipe. I butterfly two chicken breasts then cut them in half to cut the cooking time. Any leftovers I use in a quesadilla with cheese. Yum.

MY REVIEW
Reviewed Feb. 11, 2013

I couldn't believe how quick and easy this dinner was. I used can mexican corn instead of frozen, chicken strips instead of breasts, and fresh salsa from my Publix deli department. Really good and perfect for a night when you need to get dinner on the table quick.

MY REVIEW
Reviewed Nov. 13, 2011

I thought this sounded good but might be lacking in flavor so I made a few additions. I added 2 cloves of garlic, 1/2 diced white onion, 1 piece of chopped bacon for flavor, and 2 mushrooms sliced.

I sauteed the bacon first then put on a plate to drain. Then I browned the chicken on both sides and transfered to plate. I Then sauteed the onion, garlic, and mushroom.

Add remaining ingredients and return bacon and chicken to pan and simmer for 10 minutes. I also garnished with a little lite sour cream and fresh chopped cilantro. This was delicious! My husband loved it!

MY REVIEW
Reviewed Oct. 3, 2011

Although, many people like this recipe, I really didn't like it. If you don't really like chilly powder and a lot of beans, you won't like it that much. I thought the salsa would be good, but I guess you really have to like beans to like it.

MY REVIEW
Reviewed Oct. 2, 2011

Quick fix indeed! I doubled the bean mixture and used medium salsa. Served with a side salad, as recommended, and it was a delicious, fast meal after a busy day.

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