| 16 | 55 | 455 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 15 min | 40 min | 8 |
| 3 breast | Chicken breast, skinless |
| 1 can (15oz) | Black beans, canned |
| 1/4 tsp | Cayenne pepper |
| 1/2 tsp | Black pepper |
| 1/4 tsp | Salt |
| 1 tbsp | Chili powder |
| 1/2 tbsp | Cumin |
| 1 tsp | Garlic |
| 1/2 tsp | Oregano, dried |
| 1 1/2 cup | Salsa, ready-to-serve |
| 1 cup | Frozen yellow corn kernels |
| 1 cup, shredded | Cheddar cheese (for garnish) |
| 5 green onion (stem) | Green onion (for garnish) |
| 2 cup | White rice, parboiled, dry (prepare as per package instructions) |
| 1 cup | Sour cream, light (optional) |
| 1 sprig | Cilantro (coriander) (for garnish) |
1. Preheat oven at 435 degrees F (220 degrees C). Grease a glass casserole dish with olive oil or cooking spray.
2. Combine the chicken, spices, water, salsa corn and beans in the casserole dish and bake for 30-40 minute or until chicken is thoroughly cooked.
3. While the chicken is baking, cook the rice as instructed on the package (usually it takes 2 cups of water for every cup of rice).
4. After the chicken is cooked through, remove the breasts from casserole dish onto a cutting board and shred with two forks. Return shredded chicken to casserole dish and mix with the other baked ingredients.
5. Serve by spooning cooked rice into a bowl and topping with chicken mixture. Garnish with shredded cheese, a small scoop of sour cream (optional), green onions and cilantro.
Chicken
is a great source of lean protein and aids in muscle growth and repair
Beans
are a great source of protein and are high in fiber
| Grain | 1.8 |
| Meat | 1.0 |
| Meat Alternative | 0.3 |
| Milk Alternative | 0.9 |
| Vegetables | 1.1 |
