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Skinny Chicken, Rice, and Beans Bake

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Skinny Chicken, Rice, and Beans Bake
  • Prep Time 20 min
  • Total Time 1 hr 10 min
  • Servings 6
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91% less sat fat • 46% less cholesterol than the original recipe. Shave 20 grams of fat and a third of the calories and sodium by making a few simple adjustments, such as skinning the chicken pieces, that don’t sacrifice flavor.

Ingredients

1/4
cup all-purpose flour
1 1/2
teaspoons chili powder
1/4
teaspoon salt
1/4
teaspoon black pepper
2 1/2
to 3 pounds meaty chicken pieces (breast halves, thighs, and drumsticks), skinned
2
tablespoons oil
1
can (15 oz) black beans, rinsed and drained
1
can (14.5 oz) organic diced tomatoes, undrained
1
cup tomato juice
1
package (9 oz) frozen whole kernel corn
2/3
cup long grain rice
1/8
to 1/4 teaspoon cayenne pepper
2
cloves garlic, minced

Directions

  • 1 Preheat oven to 375ºF. In a large resealable plastic bag, combine flour, 1 teaspoon of the chili powder, the salt, and pepper. Add half of the chicken pieces. Seal bag; shake to coat. Repeat with remaining chicken pieces.
  • 2 In a very large skillet, brown chicken on all sides in hot oil over medium heat about 10 minutes, turning occasionally. Remove chicken from skillet and set aside; discard drippings in skillet. Add beans, undrained tomatoes, tomato juice, corn, uncooked rice, the remaining 1/2 teaspoon chili powder, the cayenne pepper, and garlic to the skillet. Bring to boiling. Transfer rice mixture to a 13x9x2-inch baking dish or 3-quart rectangular casserole. Arrange chicken pieces on top of rice mixture.
  • 3 Bake, covered, for 45 to 50 minutes or until chicken is no longer pink (170ºF for breasts; 180ºF for thighs and drumsticks) and rice is tender.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/3 cups
Calories
420
(
Calories from Fat
100
)
Daily Value
Total Fat
11g
17%
(
Saturated Fat
2 1/2g
12%
,
Trans Fat
0g
)
Cholesterol
65mg
22%
Sodium
390mg
16%
Potassium
620mg
18%
Total Carbohydrate
49g
16%
(
Dietary Fiber
8g
32%
,
Sugars
3g
)
Protein
30g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
25%
25%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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