Black Bean Chicken

September 17, 2010

A tasty Southwestern-inspired entrée

This tasty Southwestern-inspired entrée will satisfy your taste buds and your diet - at only 220 calories per serving, with only 2 grams of fat.
From The Pritikin Edge by Robert A. Vogel, M.D., and Paul Tager Lehr.

This recipe makes 4 servings.

Black Bean Chicken Ingredients:
Four 4 oz boneless, skinless chicken breasts
1 cup cooked black beans
½ cup diced red onion
½ cup corn, roasted*
Juice of 3 limes
1 tablespoon minced or sliced garlic
1 teaspoon cumin
1 teaspoon coriander
1 jalapeño pepper, finely chopped (seeds removed if you want to turn down the heat)
2 tablespoons chopped cilantro leaves

*To roast corn; pour kernels (thawed if from freezer) on a nonstick cookie pan. Bake at 425 degrees for 20 minutes or until browned, stirring occasionally.
In a deep nonstick sauté pan, sear the chicken breasts on one side over medium-high heat until brown.
Flip chicken over and add remaining ingredients, except cilantro.
Cover and cook for about 5 minutes at low heat.
Check for doneness (chicken’s internal temperature should be 165 degrees F).
Add the cilantro.
Cook for 1 minute more.
Serve hot.

Nutritional Info (per serving):
220 calories, 2g fat, less than 1g saturated fat, 66mg cholesterol, 31g protein, 5g fiber, 77mg sodium.