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Southwest Chicken Over Rice

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Southwest Chicken Over Rice Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
405
Calories from Fat
72
% Daily Value
Total Fat
8g
12%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
76mg
25%
Sodium
473mg
20%
Total Carbohydrates
48g
16%
Dietary Fiber
4g
16%
Sugars
6g
Protein
33g
Calcium
16mg
2%

Number of servings: 4

Calories per serving: 405

Preparation time: 25 min

Total time: 45 min

Ingredients

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

1 cup brown rice, cooked according to directions without salt or fat

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 over hot rice and top with cilantro.

Makes 4 servings.

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