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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 340.2
  • Total Fat: 4.9 g
  • Cholesterol: 49.3 mg
  • Sodium: 603.5 mg
  • Total Carbs: 47.4 g
  • Dietary Fiber: 9.7 g
  • Protein: 29.5 g

View full nutritional breakdown of One-Skillet Southwestern Chicken and Rice calories by ingredient
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One-Skillet Southwestern Chicken and Rice

Submitted by: MY_AGREEMENT

Introduction

This hearty, spicy dinner for 3 is nutritious and low in fat. This hearty, spicy dinner for 3 is nutritious and low in fat.
Number of Servings: 3

Ingredients

    9 oz chicken breast
    1 tsp canola oil
    1/4 c. chopped red onion
    1/4 c. chopped tomato
    1/3 c. salsa
    1 c. corn kernels, frozen or fresh
    1 c. cooked black beans
    1/2 c. uncooked brown rice
    1 Tbsp. chili powder
    1 Tbsp. Texas red seasoning or chili seasoning
    1 Tbsp. ground cumin
    1/2 tsp. salt
    1/4 tsp. black pepper

Directions

Brown chicken in large skillet with canola oil. Remove from skillet and add chopped onion. When onion is mostly cooked add all other ingredients and 2-1/4 cup water. Stir to combine, reduce heat to simmer, and cover. Cut up browned chicken into bite-sized pieces and add to simmering mixture. Cover and heat until rice is cooked, about 45 minutes. Makes 3 servings.


Also good topped with 1/4 cup reduced-fat Mexican-blend shredded cheese and/or a tablespoon of reduced-fat sour cream.

Number of Servings: 3

Recipe submitted by SparkPeople user MY_AGREEMENT.





TAGS:  Poultry |

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Member Ratings For This Recipe

  • Both my son and I loved this meal. We don't often eat brown rice so it was a bit harder than I was expecting, but very filling and super tasty! - 2/23/14

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  • Excellent recipe and delish! A keeper. - 5/13/13

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  • I REALLY ENJOYED AND EASY TO MAKE! - 5/13/13

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  • Excellent recipe! Very good flavor. Made a double batch and had leftovers for lunch the next day. Served with baked tortilla chips on the side.
    - 6/21/11

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  • Loved this! I have made it twice and am making it again! The 2nd time I added chorizo sausage and it was great. Thanks! - 6/21/10

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