Blackened Chicken & Beans

Contributed By: neondoublet
Light & Tasty by A Taste of Home

This dish is easy to make and is a very healthy choice. If you are on the Weight Watchers points system, it is only 6 points per serving! That's good news.

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Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: High Fiber
Meal Type: Entree

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Ingredients

2 tsp Chili powder
1/4 tsp Salt
1/4 tsp Pepper
4 Boneless skinless chicken breast halves (4oz ea)
1 tbs Canola oil
1 can (15oz) black beans, rinsed & drained
1 cup Frozen corn, thawed
1 cup Chunky salsa (I substitued 2/3 cup of rotel tomatoes)

Preparation

Combine the chili powder, salt and pepper; rub over both sides of chicken. In a large nonstick skillet, cook chicken in oil over medium heat for 4-5 minutes on each side or until juices run clear. Remove and keep warm.

Add the beans, corn and salsa to skillet; bring to a boil. Reduce heat; cover and simmer for 2-3 minutes or until heated through. Transfer to a serving dish; top with chicken.

Cook's Notes

Diabetic exchanges: 3 very lean meat, 2 starch, 1 fat

Nutrition Information

Calories: 297 ; Total Fat: 7 ; Saturated Fat: 1 ; Carbohydrates: 30 ; Protein: 33 ; Sodium: 697 ; Fiber: 10

Recipe Comments

Commented by: deidregunn

I loved this recipe. Very simple to make, and the chicken was perfectly blackened like at a restaurant. Me and my husband thought is was the perfect, slightly spicy but not overwhelming.

 

Commented by: destroyerzuul

After frying the chicken and removing it from the pan, I added a small zucchini cut up in 1/2 inch chunks, cooked it for a few minutes, then added the beans, corn and salsa and cooked as directed. It added some more veggies to the meal and helped round out the servings to be more filling. This is a very tasty and very easy recipe.