Here is a lean, healthy chicken dish with a bit of spice that makes a great Mexican style meal for casual dinner nights. You can make this meal in about 30 minutes, which makes meal preparation a snap.
To make this dish you’ll need: frozen, boneless chicken breasts, instant rice, olive oil, minced garlic, reduced sodium chicken broth, a can of black beans – rinsed and drained, minced jalapeno pepper, ground cumin and chopped fresh cilantro.
Run 4 frozen chicken pieces under cold water for 1 to 2 minutes to remove ice.
In a large nonstick skillet pan, heat up 1 tablespoon of olive oil along with 1 teaspoon of minced garlic. Add in the chicken pieces and cook over medium heat for 4 to 6 minutes, or until the chicken is lightly browned.
Stir in 2 cups of reduced sodium chicken broth, 1 can of black beans, 1 or 2 teaspoons of minced jalapeno pepper and 1/2 teaspoon of ground cumin. Cover the pan and simmer for 10 to 15 minutes, or until chicken juices run clear.
Stir in 2 cups of instant rice and cover again. Let chicken sit for 5 minutes.
Sprinkle fresh cilantro over chicken dish and serve with salsa and lime wedge (optional) for an authentic Mexican presentation.
Makes 4 servings.
Bonus Recipe: Mexican Corn Bread
For this recipe you’ll need: whole wheat flour, cornmeal, sugar, baking powder, chili powder, frozen corn, 1 egg, skim milk and spicy nacho dip.
Preheat oven to 325 degrees.
Prepare a 8×8-inch glass baking dish with nonstick cooking spray.
In a large bowl, combine 1 cup of whole wheat flour, 1 cup of cornmeal, 2 tablespoons of sugar, 1 tablespoon of baking powder and 2 teaspoons of chili powder.
Stir in 1 cup of frozen corn and keep stirring until the corn is well coated.
In a small bowl, combine 1 egg, 3/4 cup skim milk and 3/4 cup spicy nacho cheese dip. Stir until well blended. Stir the egg mixture into the corn mixture just until moistened. Be sure not to over mix. Pour cornbread mixture into prepared baking dish.
Bake for 25 minutes or until cornbread is a golden brown color. Let stand for 10 minutes out of the oven.
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