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Zesty Chicken with Corn Salsa

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Add zing to your chicken breasts with chili powder and ground cumin. From Prevention Healthy Cooking.

  • Prep Time 15 min
  • Total Time 30 min
  • Servings 4

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.

Nutrition Info

The Quick Take:

  • Calories 320
  • Fat 12g
  • Saturated Fat 2 1/2g
  • Sodium 380mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
110),
% Daily Value
Total Fat
12g
12%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
85mg
85%;
Sodium
380mg
380%;
Total Carbohydrate
19g
19%
(Dietary Fiber
3g
3%
  Sugars
5g
5%
),
Protein
34g
34%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
30%;
Calcium
4%;
Iron
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 Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert 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

©Copyright 2009, Rodale, Inc.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/10/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
110),
% Daily Value
Total Fat
12g
12%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
85mg
85%;
Sodium
380mg
380%;
Total Carbohydrate
19g
19%
(Dietary Fiber
3g
3%
  Sugars
5g
5%
),
Protein
34g
34%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
30%;
Calcium
4%;
Iron
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 Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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