Southwest Chicken & Rice Meal
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
4 boneless, skinless chicken breasts halves, rinsed and patted dry (6 oz. each)1 tsp. dried parsley flakesSalt and black pepper, to taste2 Tbsp. canola oil, divided 1 cup diced red onion2 cans (14.5 oz. each) Southwest Corn with Poblano & Red Peppers*, drained (such as Del Monte brand)1 cup grape tomatoes, cut in half2 pouches (8.8 oz. each) Whole Grain Medley Brown & Wild Rice (such as Uncle Ben's brand)
1. Season chicken with parsley, salt and pepper. Heat 1 Tbsp. oil in large skillet over medium heat. Cook chicken 7 to 9 minutes on each side or until no longer pink inside. Remove from skillet; set aside and cover to keep warm.
2. Heat remaining 1 Tbsp. oil in same skillet over medium-high heat. Cook onion 5 minutes or until beginning to brown, stirring occasionally. Stir in corn and cook 4 minutes or until beginning to brown, stirring occasionally. Stir in tomatoes and season with salt and pepper, if desired. Cook 2 minutes or until tomatoes are tender.
3. Heat rice according to package directions. Slice chicken and serve with rice and corn salsa.
Serving Size: 4-6 servings
2. Heat remaining 1 Tbsp. oil in same skillet over medium-high heat. Cook onion 5 minutes or until beginning to brown, stirring occasionally. Stir in corn and cook 4 minutes or until beginning to brown, stirring occasionally. Stir in tomatoes and season with salt and pepper, if desired. Cook 2 minutes or until tomatoes are tender.
3. Heat rice according to package directions. Slice chicken and serve with rice and corn salsa.
Serving Size: 4-6 servings
Nutritional Info Amount Per Serving
- Calories: 404.5
- Total Fat: 11.1 g
- Cholesterol: 65.0 mg
- Sodium: 860.4 mg
- Total Carbs: 43.7 g
- Dietary Fiber: 4.8 g
- Protein: 30.6 g
Member Reviews
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CD7204509
This meal is too high in sodium,it comes from the Uncle Ben's rice mix & the canned corn mixture. Uncle Ben's prepared rice products have way too much sodium in them, and they don't taste very good either. The chicken might be fine, but I've tried the rice and I would never buy it again. - 1/6/14
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I_AM_EEVIE
Sorry, getting healthy and eating better does not include eating pre-packaged foods in my house. The sodium is way too high for this meal. However, this is a good base recipe to create your own healthy version without using the pre-packaged foods. Not rated since I will not be using Uncle Ben's. - 1/19/14
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ALICAT1185
Delicious and very easy! I added 2 tsp of cumin and 1 tsp of chili powder to the chicken seasoning to make it more 'southwest'. Also made my own Spanish rice with long grain brown rice, minced garlic, and canned roasted tomatoes w/ green chiles (much healthier than the Uncle Ben's version). Yum! - 2/28/14
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NEWMOON
Too much sodium! Also, too much starch/carb! Half the plate is starchy veg (corn) and rice. Yes, there are some tomatoes, but not enough to balance out the carbs. I would sauté colorful bell peppers, onion, maybe some diced zucchini and have that take over at least 1/4 (should be 1/2) of the plate. - 2/20/14