This dish has excellent flavor. Kidney beans can be substituted for black beans. This recipe also works well in diabetic menus.
1 pound skinless, boneless chicken breasts, cut into strips
1/4 teaspoon each: chili powder and salt (optional)
1/8 teaspoon ground black pepper
1 cup quick-cooking brown rice, uncooked
1 1/4 cups fat-free chicken broth*
1 can (15 ounces) black beans, drained and rinsed
1 can (4 ounces) diced green chiles 1/8 teaspoon each: ground cumin, cayenne pepper, and garlic powder
1/4 teaspoon each: onion powder and dried oregano
2 ounces (1/2 cup) grated reduced-fat cheddar cheese
Spray a 9" × 13" baking pan or microwave-safe dish with nonstick cooking spray. Arrange chicken in pan and top with chili powder, salt (optional), and pepper. Follow directions below for conventional oven or microwave.
Conventional oven: Preheat oven to 350 degrees. Bake for 20 minutes or until chicken is done.
Microwave oven: Cover, venting the lid, and cook on high for 6–8 minutes, depending on thickness of chicken. Rotate dish halfway through cooking time.
Meanwhile, cook rice according to package directions, substituting chicken broth for water and omitting salt. When rice is done, mix in black beans, chiles, and remaining seasonings. Pour drippings from cooked chicken into rice mixture and mix well. Spread over chicken. Top with grated cheese. Return to conventional oven for 5 minutes (microwave oven for 30 seconds) or until cheese is melted.
Note: One serving is a good source of fiber.
*Sodium is figured for reduced sodium.
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Makes about 6 cups
1 1/4 cups
1 1/2 starch
3 lean meat
total fat 4g
saturated fat 1g
total carbohydrate 26g
dietary fiber 4g
Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW
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Recipe updated October 1, 2015