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Chicken with Black Bean Salsa

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Categories: Low-calorie, Low-fat, Quick to fix
Type: Main Dishes

A homemade black bean salsa makes this dish a spicy treat.

Serves: 6 servings

Ingredients:

  • 6 boneless skinless chicken breast halves (about 4 ounces each)
  • 1 tablespoon crushed fresh garlic, or 3/4 teaspoon garlic powder
  • 1/4 teaspoon coarsely ground black pepper
  • 3 tablespoons chicken broth
  • 1 can (15 ounces) black beans, undrained
  • 1/2 cup bottled salsa
  • 3 tablespoons thinly sliced scallions

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Directions:

  1. Rinse the chicken with cool water, and pat it dry with paper towels. Spread each piece with some of the garlic, and sprinkle with the pepper.
  2. Coat a large skillet with nonstick cooking spray, and preheat over medium-high heat. Arrange the chicken in the skillet, and cook for about 2 minutes on each side, or until nicely browned. Reduce the heat to low, and add the broth. Cover and simmer for 10 to 12 minutes, or until the chicken is tender and no longer pink inside. Add a little more broth during cooking if necessary, but only enough to keep the skillet barely moist. Transfer the chicken to a serving platter, and cover to keep warm.
  3. Drain any liquid from the skillet, and add the undrained black beans and the salsa. Cook and stir over medium heat until heated through. Spoon the bean mixture over the chicken, sprinkle with the scallions, and serve hot, accompanying the dish with brown rice, if desired.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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