Post by tom on Feb 9, 2003 13:53:03 GMT -6
Serving Size : 4
1/2 teaspoon chili powder (1/2 to 1 teaspoon)
1/4 teaspoon salt
1/4 teaspoon pepper
4 skinless boneless chicken breast halves
(about 1 pound)
1 tablespoon vegetable oil
1 cup frozen (thawed) corn
OR
1 cup canned (drained) whole kernel corn
1/3 cup chunky salsa
2 tablespoons chopped fresh cilantro
1 large tomato -- chopped (about 1 cup)
1 (15 ounce) can black beans -- rinsed and drained
Mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken. Heat oil in 10-inch skillet over medium-high heat. Cook chicken in oil 10 minutes or until brown on both sides. Stir in remaining ingredients. Heat to boiling; reduce heat Cover and simmer 3 to 5 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut and vegetables are heated through.
Per serving: 300 Calories (kcal); 6g Total Fat; (18% calories from fat); 35g Protein; 25g Carbohydrate; 68mg Cholesterol; 638mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates
1/2 teaspoon chili powder (1/2 to 1 teaspoon)
1/4 teaspoon salt
1/4 teaspoon pepper
4 skinless boneless chicken breast halves
(about 1 pound)
1 tablespoon vegetable oil
1 cup frozen (thawed) corn
OR
1 cup canned (drained) whole kernel corn
1/3 cup chunky salsa
2 tablespoons chopped fresh cilantro
1 large tomato -- chopped (about 1 cup)
1 (15 ounce) can black beans -- rinsed and drained
Mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken. Heat oil in 10-inch skillet over medium-high heat. Cook chicken in oil 10 minutes or until brown on both sides. Stir in remaining ingredients. Heat to boiling; reduce heat Cover and simmer 3 to 5 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut and vegetables are heated through.
Per serving: 300 Calories (kcal); 6g Total Fat; (18% calories from fat); 35g Protein; 25g Carbohydrate; 68mg Cholesterol; 638mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates