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chicken breast, corn, black beans, tomato sauce, chicken dinner

Tired of the same old chicken recipes? This dish will change all that with its lively, rich flavors. It also is rich in B vitamins and iron and low in saturated fat and sugar, making it a heart healthy go-to! And, it comes together quickly, so you can have dinner ready in no time flat.

Yield
4 Servings
Preparation time
5 minutes
Cooking time
25 minutes
Total time
30 minutes
Ingredients
1 lb boneless, skinless chicken breasts
1 tsp chili powder
½ tsp ground cumin
¼ tsp garlic powder
¼ tsp salt
½ Tbsp olive oil
1 can tomato sauce (8 oz., no salt added)
1 can black beans (15 oz., no salt added)
½ C corn (frozen and thawed, canned, or fresh)
C sour cream (reduced fat)
2 oz queso fresco
1 bn cilantro (chopped)
4 C rice (cooked)
Instructions

1.    Pat the chicken dry with a paper towel. Place the chicken on a cutting board and cover it with a piece of plastic wrap. Use a mallet or rolling pin to gently pound the chicken to an even thickness (about ½ inch-thick). This step is very important to make sure the chicken cooks quickly and evenly, without drying out. 


2.    Combine the chili powder, cumin, garlic powder, and salt in a small bowl. Sprinkle the spices over both sides of the chicken, and then rub it over the surface to make sure it's evenly coated.


3.    Heat a large deep skillet over medium heat. Add the cooking oil and swirl to coat the surface. Once the skillet is very hot, add the chicken and cook on both sides until browned and cooked through (about 5 minutes each side. Cooking time will vary with the size of your chicken pieces and type of cookware). 


4.    While the chicken is cooking, rinse and drain the canned black beans.


5.    Transfer the cooked chicken to a clean cutting board and let it rest while you prepare the creamy salsa. Turn the burner down to medium low. Pour the tomato sauce into the skillet and stir to a smooth consistency. Add the black beans and corn kernels and allow the sauce to heat through.  


6.    To prevent the sour cream from curdling when added to the tomato sauce, first add a few spoonful’s of the tomato sauce, one at a time, to the sour cream. This will increase its temperature and acidity. Once the sour cream is slightly warm, add it back to the rest of the tomato sauce in the skillet and stir it to combine. Turn the heat off. 


7.    Slice the chicken breast into strips, then place it on top of the creamy salsa sauce in the skillet. Top the skillet with crumbled cheese and cilantro. Serve over cooked rice.
 

Source

adapted from Budget Bytes