This was amazing! I added black beans to one of the layers before cooking. Every bite was full of flavor and it was very simple to put together on a work night. Each serving is 207 calories, Goya black beans are 90 per cup and Yellow Saffron Rice is 200 per cup = 497 calroies for dinner! Enjoy! Ingredients 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces 2 teaspoons taco seasoning Cooking spray 2/3 cup bottled salsa 2/3 cup (about 2 1/2 ounces) shredded reduced-fat cheddar cheese 1 (4-ounce) can whole green chiles, drained and thinly sliced 1/4 cup fat-free sour cream 2 tablespoons sliced ripe olives (I used jalapenos instead) PreparationPreheat oven to 475°. Combine chicken and seasoning in a medium bowl, tossing to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook for 4 minutes or until browned, stirring occasionally. Arrange chicken in an 8-inch square baking dish coated with cooking spray; top with salsa, cheese, and chiles. Bake at 475° for 8 minutes or until chicken is done and cheese is melted. Top each serving with 1 tablespoon sour cream and 1 1/2 teaspoons olives. Nutritional Information Amount per serving Calories: 207 Calories from fat: 15% Fat: 3.5g Saturated fat: 1.4g Monounsaturated fat: 1.1g Polyunsaturated fat: 0.5g Protein: 33.4g Carbohydrate: 9.5g Fiber: 2.1g Cholesterol: 71mg Iron: 1.5mg Sodium: 587mg Calcium: 130mg Elaine Magee, M.P.H., R.D., Cooking Light APRIL 2004
Saturday, April 16, 2011
Salsa Chicken with Black Beans and Yellow Rice- 497 Calories!
This was amazing! I added black beans to one of the layers before cooking. Every bite was full of flavor and it was very simple to put together on a work night. Each serving is 207 calories, Goya black beans are 90 per cup and Yellow Saffron Rice is 200 per cup = 497 calroies for dinner! Enjoy! Ingredients 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces 2 teaspoons taco seasoning Cooking spray 2/3 cup bottled salsa 2/3 cup (about 2 1/2 ounces) shredded reduced-fat cheddar cheese 1 (4-ounce) can whole green chiles, drained and thinly sliced 1/4 cup fat-free sour cream 2 tablespoons sliced ripe olives (I used jalapenos instead) PreparationPreheat oven to 475°. Combine chicken and seasoning in a medium bowl, tossing to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook for 4 minutes or until browned, stirring occasionally. Arrange chicken in an 8-inch square baking dish coated with cooking spray; top with salsa, cheese, and chiles. Bake at 475° for 8 minutes or until chicken is done and cheese is melted. Top each serving with 1 tablespoon sour cream and 1 1/2 teaspoons olives. Nutritional Information Amount per serving Calories: 207 Calories from fat: 15% Fat: 3.5g Saturated fat: 1.4g Monounsaturated fat: 1.1g Polyunsaturated fat: 0.5g Protein: 33.4g Carbohydrate: 9.5g Fiber: 2.1g Cholesterol: 71mg Iron: 1.5mg Sodium: 587mg Calcium: 130mg Elaine Magee, M.P.H., R.D., Cooking Light APRIL 2004
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