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Prep Time:25 minsAdditional Time:10 minsTotal Time:35 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:25 minsAdditional Time:10 minsTotal Time:35 minsServings:4Yield:4 servings
Prep Time:25 mins
Prep Time:
25 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:35 mins
Total Time:
35 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1 to 1 1/4 pounds skinless, boneless chicken breast halves2teaspoonsground ancho chile pepper or chili powder1teaspoondried oregano, crushed1teaspoondried thyme, crushed¼teaspoonsalt¼teaspoonblack pepper1(15 ounce) canno-salt-added black beans, rinsed and drained1cupfrozen corn kernels, thawed1tablespooncanola oil2tablespoonslight ranch salad dressing2tablespoonslow-sodium barbecue sauce1tablespoonwhite wine vinegar4cupschopped romaine lettuce1cupcherry tomatoes, halved1ouncequeso fresco cheese, crumbled, or Monterey Jack cheese, shredded (1/4 cup)
Cook Mode(Keep screen awake)
Ingredients
1 to 1 1/4 pounds skinless, boneless chicken breast halves
2teaspoonsground ancho chile pepper or chili powder
1teaspoondried oregano, crushed
1teaspoondried thyme, crushed
¼teaspoonsalt
¼teaspoonblack pepper
1(15 ounce) canno-salt-added black beans, rinsed and drained
1cupfrozen corn kernels, thawed
1tablespooncanola oil
2tablespoonslight ranch salad dressing
2tablespoonslow-sodium barbecue sauce
1tablespoonwhite wine vinegar
4cupschopped romaine lettuce
1cupcherry tomatoes, halved
1ouncequeso fresco cheese, crumbled, or Monterey Jack cheese, shredded (1/4 cup)
DirectionsPlace each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken to about 1/2-inch thickness. Remove plastic wrap.Preheat broiler. In a small bowl stir together ground chile pepper, oregano, thyme, salt and black pepper. Sprinkle half of the spice mixture evenly over chicken pieces; rub in with your fingers.In a medium bowl combine beans, corn, oil and the remaining half of the spice mixture. Stir to combine.Line a 15x10x1-inch baking pan with foil. Place chicken on one side of the pan. Add bean mixture to the other side of the pan. Broil 4 to 5 inches from the heat for 6 to 8 minutes or until chicken is tender and no longer pink (170 degrees F), turning chicken and stirring bean mixture once halfway through broiling.Meanwhile, in a small bowl combine salad dressing, barbecue sauce and vinegar; set aside.To assemble, divide romaine among four serving plates. Slice chicken. Top romaine with bean mixture, chicken and tomatoes, dividing evenly. Sprinkle with queso fresco and serve with salad dressing mixture.Originally appeared: Diabetic Living Magazine
Directions
Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken to about 1/2-inch thickness. Remove plastic wrap.Preheat broiler. In a small bowl stir together ground chile pepper, oregano, thyme, salt and black pepper. Sprinkle half of the spice mixture evenly over chicken pieces; rub in with your fingers.In a medium bowl combine beans, corn, oil and the remaining half of the spice mixture. Stir to combine.Line a 15x10x1-inch baking pan with foil. Place chicken on one side of the pan. Add bean mixture to the other side of the pan. Broil 4 to 5 inches from the heat for 6 to 8 minutes or until chicken is tender and no longer pink (170 degrees F), turning chicken and stirring bean mixture once halfway through broiling.Meanwhile, in a small bowl combine salad dressing, barbecue sauce and vinegar; set aside.To assemble, divide romaine among four serving plates. Slice chicken. Top romaine with bean mixture, chicken and tomatoes, dividing evenly. Sprinkle with queso fresco and serve with salad dressing mixture.
Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken to about 1/2-inch thickness. Remove plastic wrap.
Preheat broiler. In a small bowl stir together ground chile pepper, oregano, thyme, salt and black pepper. Sprinkle half of the spice mixture evenly over chicken pieces; rub in with your fingers.
In a medium bowl combine beans, corn, oil and the remaining half of the spice mixture. Stir to combine.
Line a 15x10x1-inch baking pan with foil. Place chicken on one side of the pan. Add bean mixture to the other side of the pan. Broil 4 to 5 inches from the heat for 6 to 8 minutes or until chicken is tender and no longer pink (170 degrees F), turning chicken and stirring bean mixture once halfway through broiling.
Meanwhile, in a small bowl combine salad dressing, barbecue sauce and vinegar; set aside.
To assemble, divide romaine among four serving plates. Slice chicken. Top romaine with bean mixture, chicken and tomatoes, dividing evenly. Sprinkle with queso fresco and serve with salad dressing mixture.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)345Calories11gFat30gCarbs33gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
