Saturday, February 07, 2009

Heart Healthy Recipe: Cumin Chicken with Black Beans

2 boneless, skinless chicken breast halves 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper 2 tablespoons olive oil 1/2 cup chopped red onion 1 jalapeño pepper, seeded and minced 3 cups canned black beans, rinsed and drained 1 1/2 cups frozen corn kernels, thawed 1 1/4 cups cherry tomato halves 2 scallions, thinly sliced 2 tablespoons coarsely chopped cilantro 2 teaspoons red wine vinegar Place chicken between 2 sheets of plastic wrap; pound with a mallet to 1/2-inch thickness. Combine cumin with cayenne pepper and rub over chicken. Heat oil in a large skillet over medium heat. Sauté chicken for 4 minutes per side. Remove to a cutting board. Return the skillet with pan drippings to medium heat. Add the onion and jalapeño and cook, stirring, 1 minute. Add the beans, corn, tomatoes, and 3 tablespoons water and cook, stirring, 1 or 2 minutes, until ingredients are just heated through. Remove from heat and toss with the scallions, cilantro, and vinegar. Season to taste with salt and freshly ground pepper. Slice chicken and arrange on top of beans. Yield: Serves 4 NUTRITION PER SERVING CALORIES 324(0% from fat); FAT 9g (sat 1g); CHOLESTEROL 39mg; CALCIUM 89mg; CARBOHYDRATE 45g; SODIUM 433mg; PROTEIN 25mg; FIBER 12g; IRON 4mg Recipe courtesy of Real Simple

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