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    pan-seared-chicken-(2)

    High Protein

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

    recipes:
    • Stovetop
    • Ready Rice
    • Healthy Options
    • Family-Friendly
    • Chicken/Turkey
    • 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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