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Zesty Chicken with Corn Salsa

Zesty Chicken with Corn Salsa
  • Prep 15 min
  • Total 30 min
  • Servings 4

Add zing to your chicken breasts with chili powder and ground cumin. From Prevention® Healthy Cooking. ...MORE+ LESS-

Ingredients

2
teaspoons chili powder
2
teaspoons brown sugar
1
teaspoon ground cumin
4
boneless skinless chicken breasts (about 1 1/4 lb)
2
tablespoons olive oil
1
can (7 oz) whole kernel sweet corn, drained
1/2
small red bell pepper, chopped
1/2
small cucumber, seeded and chopped
1/2
cup red kidney beans, rinsed and drained
3
tablespoons lime juice
1/4
teaspoon salt

Steps

Hide Images
  • 1
    In cup, combine chili powder, brown sugar and cumin. Rub both sides of chicken breasts with the spice mixture.
  • 2
    In large skillet, heat oil over medium heat. Cook chicken in hot oil 12 minutes, turning occasionally, or until instant-read thermometer inserted in the thickest portion reads 160°F and juices run clear.
  • 3
    Meanwhile, in medium bowl, stir together corn, red pepper, cucumber, kidney beans, lime juice and salt.
  • 4
    Evenly divide corn salsa onto 4 plates. Top each with a chicken breast.

Expert Tips

  • Kidney beans are loaded with plenty of fiber—the soluble kind. Start slowly so you have time to get used to added fiber in the diet!
  • Beat the Clock Chicken (2001) p. 15

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
320
Calories from Fat
110
% Daily Value
Total Fat
12g
19%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
85mg
29%
Sodium
380mg
16%
Potassium
500mg
14%
Total Carbohydrate
19g
6%
Dietary Fiber
3g
13%
Sugars
5g
Protein
34g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
30%
30%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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