Mexican-Spiced Chicken with Skillet Corn Salsa
Cilantro-Lime Black Beans and Warm Tortillas
Ingredients
- 1 (8-oz) boneless, skinless chicken breast, cut in half lengthwise
- 1 tsp chili powder
- ½ tsp ground cumin
- ¼ tsp salt
- ¼ tsp pepper
- 1 Tbsp vegetable oil
- 1 cup frozen whole kernel corn, thawed
- 1 small clove garlic, minced
- ⅓ cup salsa
- 1 Tbsp chopped fresh cilantro (optional)
Instructions
- Place chicken in a large zip-top plastic freezer bag; pound to 1-inch thickness using the heel of your hand or a small, heavy skillet.
- Sprinkle with chili powder, cumin and ⅛ tsp each salt and pepper.
- Heat 2 tsp oil in a skillet over medium-high heat. Cook chicken 3 to 4 minutes per side or until done; remove from pan.
- Sauté corn and garlic in 1 tsp oil 4 minutes or until browned. Stir in salsa and ⅛ tsp each salt and pepper; cook until thoroughly heated.
- Top chicken with salsa mixture; sprinkle with cilantro, if using.
Side Dish Ingredients
- 1 (15-oz) can no-salt-added black beans, drained and rinsed
- ½ tsp grated lime rind
- 2 Tbsp fresh lime juice
- 2 Tbsp low-sodium chicken broth
- ⅛ tsp garlic powder
- ¼ tsp salt
- ⅛ tsp pepper
- 2 Tbsp chopped fresh cilantro
- 4 corn tortillas
Side Dish Instructions
- Combine beans, lime rind and juice, broth, garlic powder, salt and pepper in a small skillet over medium heat.
- Cook 4 to 5 minutes or until thoroughly heated and thickened, stirring often. Stir in cilantro just before serving.
- Wrap tortillas in a damp paper towel.
- Microwave at HIGH 30 seconds or until warm.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
280
|
220
|
500
|
| Fat (g) | 11 | 1.5 | 12.5 |
| Sat. Fat (g) | 1.5 | 0 | 1.5 |
| Protein (g) | 28 | 10 | 38 |
| Carb (g) | 18 | 44 | 62 |
| Fiber (g) | 1 | 10 | 11 |
| Sodium (mg) | 480 | 350 | 830 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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