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Ингредиенты
- 1 box (6.75 ounce.) Spanish Rice Pilaf Mix
- 1 can (15 or possibly 19 ounce.) black beans, liquid removed and rinsed
- 4 x boneless, skinless chicken breast halves (1 1/2 lbs.)
- 1/4 tsp freshly grnd pepper
- 1 pch salt
- 2 tsp extra virgin olive oil
- 1 can (10 ounce.) diced tomatoes with green chiles
- 1/4 c. lowfat sour cream
Инструкции
- 1. Make pilaf according to package directions; stir in beans. Cover; set aside.
- 2. Meanwhile, sprinkle both sides of chicken with pepper and salt. Heat oil in large nonstick skillet over medium-high heat; add in chicken and cook 5 min. Turn chicken, reduce heat and cook 6 to 7 min more, till cooked through. Transfer to platter; cover and keep hot.
- 3. Add in diced tomatoes and chiles to skillet; cook 3 to 4 min till slightly thickened.
- 4. Divide pilaf and beans among 4 plates; top each with chicken. Divide tomato mix and lowfat sour cream over chicken.
- Makes 4 servings.
- Total Fat 14.5 g
- Prep time: 5 min
- Cooking Time: 20 min
- Degree of difficulty: easyLow-fat
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 75g | |
| Recipe makes 4 servings | |
| Calories 69 | |
| Calories from Fat 47 | 68% |
| Total Fat 5.3g | 7% |
| Saturated Fat 2.01g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 14mg | 5% |
| Sodium 126mg | 5% |
| Potassium 141mg | 4% |
| Total Carbs 2.4g | 1% |
| Dietary Fiber 0.5g | 2% |
| Sugars 1.63g | 1% |
| Protein 3.35g | 5% |
