Mexican Chicken and Vegetables

Recipe submitted by:

Smart Balance

Description:

Try this dish for a perfect family supper! Chicken tenders cook quickly, so be careful not to overcook them.

Difficulty: Easy

Course: Dinner

Main Ingredient: Rice

Smart Balance Product:
Smart Balance® Cooking Oil

Ingredients:

1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/8 to 1/4 teaspoon ground red pepper (optional)
8 chicken tenders (about 1 pound), rinsed and patted dry
1/8 teaspoon ground turmeric (optional)
2 tablespoons Smart Balance® Omega™ Oil, divided
1 cup chopped green bell pepper
1 cup chopped onion
1 cup chopped yellow squash or zucchini
1 (14.5-ounce) can diced tomatoes, undrained
2 cups cooked brown rice (cooked according to package directions, omitting salt and fat)

TOPPINGS
1/2 cup Sour Cream
1/4 cup chopped fresh cilantro
Lime wedges (optional)

Prep Time:

10 Minutes

Cook Time:

20 Minutes

Yield/Notes:

YIELD: 4 servings (serving size: 1 cup rice mixture and 3 ounces cooked chicken) PER SERVING: 407 calories, 31g protein, 38g carbohydrate, 14.7g total fat, 4.4g saturated fat,
5.7g monounsaturated fat, 3.8g polyunsaturated fat, 0g trans fat, 676mg omega-3 fatty acids, 2,939mg omega-6 fatty acids, 81mg cholesterol, 574mg sodium, 6g fiber

Download our Food Plan for a variation of this recipe!


STEP 1:
In a small bowl, combine chili powder, cumin, salt, and red pepper (if desired). Sprinkle both sides of chicken with half of the chili powder mixture. Add turmeric, if desired, to the remaining chili powder mixture, and set aside. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook chicken 2 minutes on each side. Set aside on separate plate, and cover to keep warm.

STEP 2:
To pan drippings, add bell pepper, onion, and remaining 1 tablespoon oil. Cook 3 to 5 minutes or until bell pepper and onion edges are browned, stirring frequently. Add the squash, tomatoes, and remaining chili powder mixture. Bring to a boil, reduce heat, cover tightly, and simmer 10 minutes or until bell pepper is tender. Reduce heat to low; stir in rice, and top with chicken and any accumulated juices. Cover and cook 10 minutes to absorb flavors and warm chicken. Serve with sour cream, cilantro, and, if desired, lime wedges.