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Friday, April 17 2015

1/4   cup   all-purpose flour
1 1/2   teaspoons   chili powder
1/4   teaspoon   salt
1/4   teaspoon   black pepper
2 1/2 - 3    pounds   meaty chicken pieces (breast halves, thighs, and drumsticks)
2    tablespoons   cooking oil
1    15 ounce can  black beans, rinsed and drained
1    14 1/2ounce can  diced tomatoes with onion and green pepper, undrained
1    cup   tomato juice
1    cup   frozen whole kernel corn
2/3   cup   long grain rice
1/8 - 1/4   teaspoon   cayenne pepper
2      cloves garlic, minced
In a large resealable plastic bag combine flour, 1 teaspoon of the chili powder, the salt, and pepper. Add chicken pieces, half at a time. Seal bag; shake to coat.
In a very large skillet brown chicken on all sides in hot oil over medium heat about 10 mintues, turning occasionally. Remove chicken from skillet and set aside; discard drippings. Add beans, undrained tomatoes, tomato juice, corn, uncooked rice, the remaining 1/2 teaspoon chili powder, the cayenne pepper, and garlic to the skillet. Bring to boiling. Transfer rice mixture to a 13x9x2-inch baking dish or 3-quart rectangular casserole. Arrange chicken pieces on top of rice mixture.
Bake, covered, in a 375 degrees F oven for 45 to 50 minutes or until chicken is no longer pink (170 degrees F for breasts; 180 degrees F for thighs and drumsticks) and rice is tender. Makes 6 servings.

Per Serving: cal. (kcal) 437, Fat, total (g) 16, chol. (mg) 86, sat. fat (g) 4, carb. (g) 40, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 4, fiber (g) 5, sugar (g) 3, pro. (g) 35, vit. A (IU) 389, vit. C (mg) 17, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 9, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 77, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 634, Potassium (mg) 521, calcium (mg) 81, iron (mg) 4, Vegetables () 1, Starch () 2, Lean Meat () 4, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:18 am   |  Permalink   |  0 Comments  |  Email

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