Wild West Chicken and Rice

Serves: 
8
Ingredients: 

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

Instructions: 
  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.
Tips: 
  • 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

Season: 
Summer

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

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