sgrinavi
08-29-2002, 10:29 AM
4 boneless skinless chicken breasts
1 tablespoon crushed fresh garlic
3 tablespoons chicken broth
1 (15 ounce) can black beans, undrained
1/2 cup salsa
salt and pepper
1 Rinse the chicken, and pat it dry with paper towels.
2 Spread each piece with some of the galic, and salt and pepper if you choose.
3 Coat a large skillet with nonstick cooking spray, and preheat over med-high heat.
4 arrange the chicken in the skillet, and cook for about 2 min on each side, or until browned.
5 Reduce the heat to low, and add the chicken broth.
6 Cover and simmer for 10-12 minutes, or until chicken is tender and the juices run chelar when the chicken is pierced.
7 Remove chicken from skillet, keep it warm in seperate container.
8 Drain any liquid from the skillet, and add black beans and the salsa.
9 Cook and stir over medium heat until heated through.
10 Spoon the bean mixture over the chicken and serve.
4 servings
425 Calories
Total Fat 6.8g
Saturated Fat 1.9g
Polyunsat. Fat 1.6g
Monounsat. Fat 2.2g
Cholesterol 146mg
Sodium 303mg
Potassium 870mg
Total Carbohydrate 25.7g
Dietary Fiber 9g
Protein 62.7g
1 tablespoon crushed fresh garlic
3 tablespoons chicken broth
1 (15 ounce) can black beans, undrained
1/2 cup salsa
salt and pepper
1 Rinse the chicken, and pat it dry with paper towels.
2 Spread each piece with some of the galic, and salt and pepper if you choose.
3 Coat a large skillet with nonstick cooking spray, and preheat over med-high heat.
4 arrange the chicken in the skillet, and cook for about 2 min on each side, or until browned.
5 Reduce the heat to low, and add the chicken broth.
6 Cover and simmer for 10-12 minutes, or until chicken is tender and the juices run chelar when the chicken is pierced.
7 Remove chicken from skillet, keep it warm in seperate container.
8 Drain any liquid from the skillet, and add black beans and the salsa.
9 Cook and stir over medium heat until heated through.
10 Spoon the bean mixture over the chicken and serve.
4 servings
425 Calories
Total Fat 6.8g
Saturated Fat 1.9g
Polyunsat. Fat 1.6g
Monounsat. Fat 2.2g
Cholesterol 146mg
Sodium 303mg
Potassium 870mg
Total Carbohydrate 25.7g
Dietary Fiber 9g
Protein 62.7g