Easy Southwestern Chicken

Serves: 1     Prep Time: 10 minutes     Total Time: 30 minutes



  • 1/3 cup brown rice, dry
  • 3 1/2 ounces boneless skinless chicken breast
  • teaspoon canola oil
  • 2 1/2teaspoons taco seasoning
  • 1/3 cup low-sodium black beans
  • 1/3 cup yellow corn, frozen
  • tomato
  • teaspoon vinegar & oil homemade salad dressing



  1. Prepare rice with water according to package directions.
  2. Cut chicken breast into strips.
  3. Heat oil in skillet over medium-high heat.
  4. Cook chicken strips in skillet for 8 to 10 minutes, stirring occasionally, or until chicken is no longer pink inside.
  5. Stir in seasoning mix, drained beans, corn, and 1 tablespoon of water.
  6. Continue to cook over medium-high heat for an additional 8 to 10 minutes, stirring frequently, or until sauce is lightly thickened.
  7. Meanwhile, wash tomato and cut into thin slices. Arrange on a plate and drizzle with dressing.
  8. Serve chicken mixture over rice with tomato slices on the side.


Nutritional Facts Per Serving

Calories 570
Calories from Fat 150
Total Fat 17 g
Saturated Fat 2.5 g
Cholesterol 70 mg
Sodium 500 mg
Total Carbs 70 g
Dietary Fiber 9 g
Sugars 7 g
Protein 37 g
Vitamin A 30 %
Vitamin C 35 %
Calcium 8 %
Iron 20 %


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