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Zesty Chicken with Corn Salsa

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Zesty Chicken with Corn Salsa
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 4
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Add zing to your chicken breasts with chili powder and ground cumin. From Prevention® Healthy Cooking.

Ingredients

2
teaspoons chili powder
2
teaspoons brown sugar
1
teaspoon ground cumin
4
boneless skinless chicken breasts (about 1 1/4 lb)
2
tablespoons olive oil
1
can (7 oz) whole kernel sweet corn, drained
1/2
small red bell pepper, chopped
1/2
small cucumber, seeded and chopped
1/2
cup red kidney beans, rinsed and drained
3
tablespoons lime juice
1/4
teaspoon salt

Directions

  • 1 In cup, combine chili powder, brown sugar and cumin. Rub both sides of chicken breasts with the spice mixture.
  • 2 In large skillet, heat oil over medium heat. Cook chicken in hot oil 12 minutes, turning occasionally, or until instant-read thermometer inserted in the thickest portion reads 160°F and juices run clear.
  • 3 Meanwhile, in medium bowl, stir together corn, red pepper, cucumber, kidney beans, lime juice and salt.
  • 4 Evenly divide corn salsa onto 4 plates. Top each with a chicken breast.
Trademarks referred to herein are the properties of their respective owners.
Tips  

Kidney beans are loaded with plenty of fiber—the soluble kind. Start slowly so you have time to get used to added fiber in the diet!

Beat the Clock Chicken (2001) p. 15

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
110
)
Daily Value
Total Fat
12g
19%
(
Saturated Fat
2 1/2g
12%
,
Trans Fat
0g
)
Cholesterol
85mg
29%
Sodium
380mg
16%
Potassium
500mg
14%
Total Carbohydrate
19g
6%
(
Dietary Fiber
3g
13%
,
Sugars
5g
)
Protein
34g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
30%
30%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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