When it comes to a quick dinner, every cook could use a helping hand.
But handy "skillet supper" brands sold at the supermarket usually contain powdered seasoning packets and an ingredient list that includes partially hydrogenated oils and loads of sodium. As with most packaged foods, fiber content is low.
This Southwestern Chicken and Rice Skillet Meal is a fresh take on the skillet concept. Adding beans, corn and brown rice allowed us to significantly bump up the fiber -- to 11 grams -- while enhancing the flavor with fresh peppers, lime juice and fresh herbs.
Southwestern Chicken and Rice Skillet Meal
1 teaspoon salt
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon dried red pepper flakes
2 tablespoons olive oil, divided use
2 (8-ounce) boneless, skinless chicken breasts, slice each breast evenly lengthwise to make 4 cutlets
1 poblano chile, seeds removed, chopped
1 medium jalapeno pepper, seeds removed and finely chopped
1/2 yellow onion, chopped
1 cup frozen yellow corn
2 cloves garlic, minced
3 1/2 cups cooked brown rice
1 (15-ounce) can black beans, rinsed and drained
3 tablespoons salsa, plus more for garnish
3 tablespoons chopped fresh cilantro, plus more for garnish
Juice from 1 lime
In a small bowl, stir together salt, cumin, coriander, pepper and red pepper flakes. Using 1 tablespoon olive oil, rub each chicken cutlet with oil on both sides and sprinkle with 1/2 of the spice mixture. Set remaining spice mixture aside.
Heat remaining tablespoon olive oil in a large skillet over medium-high heat. Cook chicken until golden and meat is no longer pink inside, about 4 minutes per side. Remove from heat and allow to stand for a few minutes. Slice cooked chicken into thin strips and set aside.
Add poblano, jalapeno and onion to skillet and cook, stirring frequently, over medium-high heat, until vegetables are tender, about 4 minutes. Add corn, garlic and remaining spice mixture; blend well and cook 1 to 2 minutes. Stir in chicken, brown rice, beans, salsa, cilantro and lime juice. Stir gently and cook until heated through, 1 to 3 minutes.
If desired sprinkle with additional chopped cilantro and dollops of salsa. Serve immediately.
Makes 4 servings.
Nutrition information: Each serving contains approximately 530 calories 38 g protein, 11 g fat, 69 g carbohydrate, 66 mg cholesterol, 996 mg sodium and 11 g fiber.
Carbohydrate choices: 5.
Food on 11/30/2016