Carol Blake
El Dorado Hills, California
Chicken with Black Bean and Corn Salsa
This chicken makes a spectacular presentation, perfect for weekend entertaining.
Chicken with Black Bean and Corn Salsa
- Prep Time 40 min
- Total 40 min
- Ingredients 22
- Servings 6
Ingredients
Garnish
- 2 (6-inch) corn tortillas
- Cooking spray
- Reserved orange juice mixture
- 2 tablespoons chopped fresh cilantro
Salsa
- 1/2 cup orange juice
- 2 tablespoons olive oil
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1/4 teaspoon ground red pepper (cayenne)
- 1/8 teaspoon ground cumin
- 1 (15-oz.) can Progresso™ Black Beans, drained
- 1 (11-oz.) can white shoepeg corn, drained
- 1 medium tomato, finely chopped (3/4 cup)
Chicken
- 1 teaspoon salt
- 6 boneless skinless chicken breast halves
- 2 tablespoons olive oil
- 1 medium red bell pepper, cut into strips
- 1 medium green bell pepper, cut into strips
- 2 medium green onions, sliced (2 tablespoons)
- 3 cloves garlic, minced
- 1/4 cup dry white wine
- 1 tablespoon chopped fresh thyme or 1/4 teaspoon dried thyme leaves
Instructions
-
Step1Heat oven to 400°F. Cut each tortilla in half; cut each half crosswise into 1/4-inch strips. Place on ungreased cookie sheet; spray strips with cooking spray. Bake at 400°F. for 8 to 10 minutes until lightly toasted, stirring once halfway through baking. Set aside.
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Step2In medium bowl, mix orange juice, 2 tablespoons oil, the mustard, honey, ground red pepper and cumin. In small bowl, reserve 6 tablespoons orange juice mixture for garnish. To remaining mixture, add beans, corn and tomato; mix well.
-
Step3Sprinkle salt on both sides of each chicken breast half. In 12-inch nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Add chicken; cook 5 to 8 minutes on each side until chicken is fork-tender and juices run clear. Remove chicken from skillet; place on plate and cover to keep warm.
-
Step4To same skillet, add remaining 1 tablespoon oil. Add both bell peppers, onions and garlic; cook and stir 1 minute. Add wine and thyme; cook and stir an additional minute.
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Step5To serve, spread 1 tablespoon reserved orange juice mixture on each serving plate. Cut each chicken breast half diagonally into slices; place over mixture on plates. Spoon bell pepper mixture over chicken. Top each with 1/2 cup salsa. Sprinkle each with 1 teaspoon cilantro. Top each with tortilla strips.
Nutrition
420
Calories
15g
Total Fat
36g
Protein
42g
Total Carbohydrate
11g
Sugars
Nutrition Facts
Serving Size: 1/6 of Recipe
- Calories
- 420
- Calories from Fat
- 130
- Total Fat
- 15g
- 23%
- Saturated Fat
- 3g
- 15%
- Cholesterol
- 75mg
- 25%
- Sodium
- 920mg
- 38%
- Total Carbohydrate
- 42g
- 14%
- Dietary Fiber
- 7g
- 28%
- Sugars
- 11g
- Protein
- 36g
% Daily Value*:
- Vitamin A
- 30%
- 30%
- Vitamin C
- 60%
- 60%
- Calcium
- 10%
- 10%
- Iron
- 20%
- 20%
Exchanges:
2 Starch; 4 Very Lean Meat; 2 1/2 Fat;Carbohydrate Choice
2
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