Southwest Chicken & Rice Meal


3.5 of 5 (8)
member ratings
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

    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

Member Ratings For This Recipe


  •  no profile photo

    O.K.
    8 of 12 people found this review helpful
    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


  • no profile photo


    6 of 6 people found this review helpful
    I used basmatic brown rice cooked in chicken broth, I used frozen corn thawed. I have HBP so I substitute a lot. - 1/6/14


  • no profile photo


    1 of 2 people found this review helpful
    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


  • no profile photo


    1 of 3 people found this review helpful
    I don''t care for cooked tomatoes so would sub some red bell peppers instead and maybe some sliced black olives and add the olives to the rice mixture. - 1/6/14


  • no profile photo


    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