Thursday, January 1, 2009

saucy chicken with black bean and corn salsa

Has holiday spending depleted your bank account? Has holiday eating deposited extra into your fat cell account? You are not alone! In conjunction with my good friend at http://lmkia.blogspot.com/2008/12/dieting-on-dime.html
I will be posting some budget and diet friendly recipes to help us win the battle of the bulge without breaking the bank.
This is a favorite of mine that is great for any weeknight dinner and there is always plenty left over for lunches or to freeze for later. I always stock up on boneless skinless chicken breasts when they go on sale which is quite often. The chicken can be served on a bed of rice and topped with the salsa or as a burrito filling. The combination of brown rice and the black bean and corn salsa will provide you with virtually fat-free protein and lots of fiber.

saucy chicken with black bean and corn salsa

1 - 14 1/2 ounce can Mexican-style stewed tomatoes
1/2 cup orange juice
1/2 cup low sodium chicken broth
2 tablespoons chili powder
2 tablespoons lime juice
3 cloves garlic, chopped
2 teaspoons oregano
1 tablespoon dark brown sugar
1/2 teaspoon ground cumin
2 tablespoons olive oil
6 skinless boneless chicken breast halves
rice - white or brown
flour tortillas (optional)
sour cream and shredded cheese (optional)

1. Puree first 9 ingredients in blender.

2. Heat oil in heavy large skillet over high heat. Sprinkle chicken with salt and pepper. In 2 batches to prevent overcrowding, add chicken to skillet; saute until brown, about 2 minutes per side.

3. Add sauce from blender. Reduce heat to medium. Simmer uncovered until chicken is cooked through, turning chicken over once, about 10 minutes.

4. Using tongs, transfer chicken to work surface. Continue to simmer sauce until slightly thickened, about 5 minutes longer. Season sauce with salt and pepper if needed.

5. Cut chicken crosswise into thin slices. Return to sauce and heat through.

6. Serve over brown rice and topped with black bean and corn salsa or rolled up in a tortilla. Top with optional cheese and sour cream.

black bean and corn salsa

Combine all ingredients.
2 cans diced tomatoes with jalapenos, drained (I use Kroger brand but you can use Rotel as well)
1 can corn, drained
1 can black beans, rinsed and drained
1/2 cup onion, diced
1/2 cup cilantro (or more), chopped
1/4 teaspoon cumin
dash garlic powder
1 tablespoon olive oil (optional)




You know how I feel about tacos. It's the only food shaped like a smile. A beef smile. ~Danielle Sanchez-Witzel and Michael Pennie, My Name is Earl, "South of the Border Part Uno/Dos," original airdate 7 December 2006, spoken by the character Earl Hickey

3 comments:

Brenda said...

Made this last night...it was so quick & easy to prepare. Salsa was a little too hot for DH so may tone it down next time. Thank you!

Marlene Picton said...

Hi Brenda. Thanks for trying the recipe. I'm so glad you liked it! You're the first person to let me know you tried one. Woohoo! I'm not doing this for nothing! You could always substitute one can of plain diced tomatoes for one with jalepenos. We have to keep the DH's happy!

SonyaAnn said...

This sound so good! I'm going to have to give it a try. Thank you for sharing.