Southwest Chicken & Rice Meal
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Southwest Chicken & Rice Meal calories by ingredient
Introduction
Start with lean chicken, pair it with spicy Southwest corn, and add rice for a meal that's as nutritious as it is delicious. Start with lean chicken, pair it with spicy Southwest corn, and add rice for a meal that's as nutritious as it is delicious.Number of Servings: 6
Ingredients
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4 boneless, skinless chicken breasts halves, rinsed and patted dry (6 oz. each)
1 tsp. dried parsley flakes
Salt and black pepper, to taste
2 Tbsp. canola oil, divided
1 cup diced red onion
2 cans (14.5 oz. each) Southwest Corn with Poblano & Red Peppers*, drained (such as Del Monte brand)
1 cup grape tomatoes, cut in half
2 pouches (8.8 oz. each) Whole Grain Medley Brown & Wild Rice (such as Uncle Ben's brand)
Tips
*NOTE: If Southwest Seasoned Corn is unavailable, regular canned corn can be used. Stir in one 4 oz. can roasted green chilies, drained, with the corn in Step 2.
Directions
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
Member Ratings For This Recipe
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CD7204509
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BATISTE1
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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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CLAYLADY001
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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
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BRATT6504
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CD13824544
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CAROLJ35
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MARYJOHANNAH
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NONNAOF2
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PATRICIAANN46
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SALGUOD2