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Lower Carb: Southwest Chicken Over Rice

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Lower Carb: Southwest Chicken Over Rice Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
340
Calories from Fat
63
% Daily Value
Total Fat
7g
11%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
76mg
25%
Sodium
603mg
25%
Total Carbohydrates
34g
11%
Dietary Fiber
6g
24%
Sugars
9g
Protein
34g
Calcium
18mg
2%

Number of servings: 4

Calories per serving: 340

Preparation time: 25 min

Total time: 30 min

Ingredients

Recipe for Black Bean Corn Salad

Nonstick cooking spray

2 tsp olive oil

1 lb (four 4-oz) chicken breasts, boneless, skinned

1 (14 12-oz) can Mexican-style stewed tomatoes

6 sliced green onions, tops included

12 cup low-sodium chicken broth

14 cup canned diced green chilies

14 tsp chili powder

12 tsp cumin

12 tsp onion powder

12 cup low-fat sour cream

2 tsp cornstarch

1 tbsp water

14 cup chopped fresh cilantro

Directions

1. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add olive oil. When hot, add chicken. Cook 3 to 4 minutes on each side until browned.

2. Add tomatoes, onions, chicken broth, green chilies, chili powder, cumin, and onion powder. Mix well.

3. Bring to a boil. Cover. Reduce heat to simmer and cook for 15 minutes.

4. Add sour cream and stir into mixture. Combine the cornstarch with the water and add to the skillet.

5. Stir and cook 2 to 3 minutes to thicken.

6. Serve chicken and sauce topped with chopped cilantro. Serve black bean corn salad on the side.

Makes 4 servings.

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