Blackened Chicken and Beans
Total TimePrep/Total Time: 20 min.
- 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
- 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 Facts1 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.
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.
Jul 18, 2016
Great recipe! My family loved this dish.
Oct 21, 2015
AMAZING!!! So moist, great flavor, low in fat and calories.
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.
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.
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!
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.
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.
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!
Mar 18, 2011
This is a very simple recipe. It was very tasty! Will definitely make it again!
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