Blackened Chicken and Beans

Name: Blackened Chicken and Beans
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 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

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

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.

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.

Originally published as Spicy Southwestern Skillet Contest in Light & Tasty December/January 2006

Reviews

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Average Rating:

pajamaangel

Oct 9, 2018

Served over brown rice this is a simple dinner solution for a busy night.
Angel182009

Jan 13, 2018

We have a very busy schedule and this recipe was awesome because it was super quick and easy to get on the table. And it wasn't junk food. I felt that it was actually a very well-balanced meal.
melgoody03

Jul 18, 2016

Great recipe! My family loved this dish.
dawnrosanne

Oct 21, 2015

AMAZING!!! So moist, great flavor, low in fat and calories.
pamfwells

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.
MelodyMahala

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.
mkarss

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!
kriswife

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.
Mrs. Cowan

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.
Ekdaughrity

May 10, 2011

This recipe is really good and super easy; I am watching my fat, calories, fiber, etc. so this was a great choice for me and I will definitely make it again!