Blackened Chicken and Beans

Total Time: Prep/Total Time: 20 min.´╝îMakes: 4 servings

My husband loves any spicy food, and this is one quick-fix recipe we can both agree on. As the chicken cooks, whip up salads of lettuce, tomato, avocado and shredded cheddar cheese. Dinner’s done! —Christine Zongker, Spring Hill, Kansas

Ingredients

  • 2 teaspoons chili powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 boneless skinless chicken breast halves (4 ounces each)
  • 1 tablespoon canola oil
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup frozen corn
  • 1 cup chunky salsa

Directions

  1. 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 a thermometer reads 170°. Remove and keep warm.
  2. Add the beans, corn and salsa to the pan; heat through. Serve with chicken.

NutritionFacts

1 chicken breast half with 3/4 cup bean mixture: 297 calories, 7g fat (1g saturated fat), 63mg cholesterol, 697mg sodium, 26g carbohydrate (4g sugars, 8g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.

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