Southwest-Style Chicken

Preparation time: 10 minutes
Cooking time: 40 minutes

Yield: 4 servings
Serving size: 1 breast half and 1⁄4 of bean mixture


1 tablespoon canola oil
4 boneless, skinless chicken breast halves
1 can (14.5 ounces) diced tomatoes
1 chile of your choice
1 can (15 ounces) black beans, rinsed and drained
1 cup frozen yellow corn kernels
 1⁄8 teaspoon ground cumin
2 tablespoons fresh cilantro, chopped


In a large skillet over medium heat, heat oil. Add chicken breasts and brown on both sides, approximately 5 minutes per side. Add all other ingredients except cilantro. Reduce heat, cover, and simmer for 30 minutes, stirring occasionally. Chicken should be cooked to an internal temperature of 165˚F when tested with a thermometer. Garnish with cilantro and serve.

Nutrition Facts

Per serving:
Calories: 358
Protein: 41 g
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 90 mg
Sodium: 670 mg
Dietary fiber: 8 g
Carbohydrate: 31 g

Liz Friedrich is a nutrition and health promotion consultant based in North Carolina.

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