Evening Edge
What’s For Dinner?
DEL.ICIO.US
Southwestern Chicken
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5:30 Challenge / 5 ingredients / 30 minutes
When it comes to an easy and satisfying meal, this submission from Harriet Boger of Atlanta certainly fits the bill. It provides all the elements of a complete Mexican meal, but with a marginal amount of effort. Chicken is jump-started in a skillet to give it a nice golden coating before being topped with salsa and a sprinkle of cheese and transferred to the oven. It's a hearty, flavorful meal.
To stretch your meal, add another can of beans and/or cut the chicken in half.
If you have any leftovers, chop the chicken and use it as a burrito filling with some of the leftover rice.
-- Jeanne Besser
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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4 boneless, skinless chicken breasts
1 (15-ounce) can black beans, rinsed and drained
1 cup salsa
1 cup shredded cheddar or Mexican blend cheese
4 tablespoons reduced-fat or plain sour cream
Instructions:
Preheat oven to 350 degrees.
In a large lightly oiled skillet, pan fry the chicken until just cooked through, about 3 to 5 minutes per side.
In a baking dish, layer the black beans. Add the chicken. Top with salsa and sprinkle with cheese. Bake for 15 to 20 minutes or until heated through and cheese has melted. Divide on 4 plates and top each serving with 1 tablespoon sour cream.
In a large lightly oiled skillet, pan fry the chicken until just cooked through, about 3 to 5 minutes per side.
In a baking dish, layer the black beans. Add the chicken. Top with salsa and sprinkle with cheese. Bake for 15 to 20 minutes or until heated through and cheese has melted. Divide on 4 plates and top each serving with 1 tablespoon sour cream.
Notes:
To make the meal: brown rice and salad with spicy ranch dressing
Take the 5:30 Challenge. If you have a great-tasting main dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don't need to be included in the ingredient list.) Send recipes to 5:30 Challenge, The Atlanta Journal-Constitution, Sixth Floor, 72 Marietta St. N.W., Atlanta GA 30303. Or by e-mail to fivethirty@ajc.com.
Take the 5:30 Challenge. If you have a great-tasting main dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don't need to be included in the ingredient list.) Send recipes to 5:30 Challenge, The Atlanta Journal-Constitution, Sixth Floor, 72 Marietta St. N.W., Atlanta GA 30303. Or by e-mail to fivethirty@ajc.com.
Nutrition:
Per serving: 365 calories (percent of calories from fat, 32), 41 grams protein, 20 grams carbohydrates, 7 grams fiber, 12 grams fat (7 grams saturated), 98 milligrams cholesterol, 574 milligrams sodium.
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