Wild West Chicken and Rice


1 tablespoon canola oil

1 pound skinless, boneless chicken breast halves, cut into bite-sized pieces

2 cups fresh corn kernels or frozen corn kernels, thawed

2 cups water

1 (15.5-ounce) can black beans, rinsed and drained

11/2 cups instant brown rice, uncooked

11/2 cups salsa

1 teaspoon chili powder

1 teaspoon ground cumin

1 cup reduced-fat Cheddar cheese, shredded

1/2 cup reduced-fat sour cream

  1. Prepare chicken.
  2. Heat the oil in a large saucepan over medium-high heat. Add the chicken and cook, stirring frequently, until lightly browned, about 5 minutes.
  3. Stir in the corn, water, beans, rice, salsa, chili powder, and cumin. Bring to a boil.
  4. Reduce the heat, cover, and simmer until the rice is tender, about 15 minutes.
  5. Stir in the cheese until melted. Serve in individual bowls and top with sour cream.
  • Always thaw meat in the refrigerator and never on the counter.
  • Wash hands and everything that comes in contact with raw meat in hot, soapy water before touching other ingredients, equipment and work places. This avoids cross-contamination.
Nutrition Facts: 

Serving size: 1 cup

Calories: 300

Fruit and Vegetables: 1/2 cup

Fat: 8 g

Fiber: 5 g

Sodium: 490 mg


This material was developed by the UMass Extension Nutrition Education Program.

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