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Baked Chicken with Corn and Black Bean Salsa


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Member since 2006

Serves | Prep Time | Cook Time

Ingredients

4 4-ounces chicken breast halves, skinned, and boned
1/2 teaspoon pepper
1/4 teaspoon salt
2 tablespoons Southwestern-style oil, with garlic, jalapeño, cilantro, and lime (I use olive oil and spices to taste)
1/4 cup sliced green onions
15 ounces no-salt-added black beans drained
15 ounces no-salt-added whole-kernel corn drained
4 1/2 ounces green chiles drained, and chopped
2 ounces pimiento diced
Vegetable cooking spray
Cilantro sprigs optional


Place chicken in a shallow dish; sprinkle pepper and salt over both sides of chicken, and drizzle with 1 tablespoon oil.


Cover and marinate in refrigerator 20 minutes. Combine the remaining oil, green onions, beans, corn, chiles, and pimento in a medium bowl; stir well.


Place chicken on broiler pan coated with cooking spray, and broil 6 minutes on each side or until done.


Per Serving (excluding unknown items): 367 Calories; 11g Fat(27.2% calories from fat); 34g Protein; 34g Carbohydrate; 7g Dietary Fiber; 69mg Cholesterol; 538mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.


Pairs Well With


Notes

Another low fat selection. Quick family meal.

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