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Pan-Seared-Chicken-(2)

High Protein

Pan-Seared Chicken with Southwest Corn and Brown & Wild Rice

recipes:
  • High Protein
  • Stovetop
  • Recipe Videos
  • Ready Rice
  • Nutritious Start
  • Family-Friendly
  • Chicken
  • 15 - 30 MIN
Pan-Seared-Chicken-(2)
  • Servings
    4-6
  • Prep
    15–30 min
  • Meaty

    Meaty

About This Dish

Serve up a Tex-Mex favorite tonight! With this easy-to-make recipe, lean chicken breasts are enlivened with the flavors of Southwest corn seasoned with poblano and red peppers.

Ingredients

  • 4 boneless, skinless chicken breasts halves (6 ounces each), rinsed and patted dry
  • 1 teaspoon dried parsley flakes
  • Salt and black pepper, to taste
  • 2 tablespoons canola oil, divided
  • 1 cup diced red onion
  • 2 (14.5-ounce) cans Del Monte® Southwest Corn with Poblano & Red Peppers*, drained
  • 1 cup grape tomatoes, cut in half
  • 2 pouches UNCLE BEN’S®  WHOLE GRAIN MEDLEY™ Brown & Wild

Instructions

  1. Season chicken with parsley, salt and pepper. Heat 1 tablespoon oil in large skillet over medium heat. Cook chicken 7 to 9 minutes on each side or until no longer pink inside. Remove from skillet; set aside and cover to keep warm.
  2. Heat remaining 1 tablespoon oil in same skillet over medium-high heat. Cook onion 5 minutes or until beginning to brown, stirring occasionally. Stir in corn and cook 4 minutes or until beginning to brown, stirring occasionally. Stir in tomatoes and season with salt and pepper, if desired. Cook 2 minutes or until tomatoes are tender.
  3. Heat rice according to package directions. Slice chicken and serve with rice and corn salsa.

*NOTE: If Southwest Corn is unavailable, Del Monte® Golden Sweet Whole Kernel Corn can be used. Stir in one 4-ounce can of roasted green chilies, drained, with the corn in Step 2.

Nutrition

Amount per serving (4-6 total)

Calories: 360
Total Fat: 6g 9%
Saturated Fat: 0.5g 3%
Trans Fat: 0
Sodium: 700mg 29%
Carbohydrates: 39g 13%
Dietary Fiber: 5g 20%
Sugars: 6g
Protein: 30g
 
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