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Nutrition facts per serving:

  • Servings Per Recipe 4 servings (1 cup chicken mixture)
  • Calories 233
  • Total Fat (g) 5
  • Saturated Fat (g) 1
  • Monounsaturated Fat (g) 1
  • Polyunsaturated Fat (g) 3
  • Cholesterol (mg) 66
  • Sodium (mg) 271
  • Carbohydrate (g) 17
  • Total Sugar (g) 4
  • Fiber (g) 4
  • Protein (g) 30
  • Vitamin C (DV%) 159
  • Calcium (DV%) 4
  • Iron (DV%) 10
*Percent Daily Values are base on a 2,000 calorie diet
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Southwest Chicken Skillet

Makes: 4 servings (1 cup chicken mixture)
Start to Finish: 20 minutes
 

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Ingredients

  • 1  tablespoon southwest chipotle-flavored salt-free seasoning (Mrs. Dash)
  • 1  tablespoon cooking oil
  • 1  pound skinless, boneless chicken breast halves, cut into bite-size strips
  • 1  medium yellow sweet pepper, coarsely chopped
  • 1  small zucchini, bias-sliced and quartered
  • 1/2  of a medium onion, cut into thin wedges
  • 1/2  cup bottled salsa
  • 1/2  cup frozen whole kernel corn
  • 1/2  cup cooked or canned black beans, rinsed and drained
  • 4  8-inch whole wheat flour tortillas, hot cooked rice, or red sweet peppers with tops and ribs removed (optional)
  •   Chopped fresh cilantro (optional)

Directions

Sprinkle chicken with seasoning. Heat oil over medium-high heat in a very large skillet. Add chicken; reduce heat to medium. Cook and stir about 2 minutes or until chicken is browned on all sides. Add sweet pepper, zucchini, and onion; cook and stir for 2 to 3 minutes more or until crisp tender.

Add salsa, corn, and beans to skillet. Cook and stir for 1 to 2 minutes more or until heated through and chicken is no longer pink.

Serve with warm tortillas, rice, or red peppers, if desired. (To heat tortillas, wrap in microwave-safe paper towels; micro-cook on high power for 30 seconds). Sprinkle with cilantro, if desired.

Substitution Tip: For an even lower sodium meal, use fresh deli salsa or homemade salsa rather than purchased bottled salsa.

Southwest Chicken Skillet


 
 
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