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South of the Border Meal in 30 Minutes or Less!


Itís amazing how fast the summerís gone; school has started in most areas, and many of us are busy helping with homework, getting kids to bed early, working on our fall cleaning, and getting ourselves acclimated to a new season. Does anyone really have time to cook?

Quick Cooking is not just about getting a meal out in a matter of minutes; itís also about being organized enough to keep a supply of the foods I use most so I donít have to run to the store every time I want to prepare a meal. Shopping is time consuming, and the more I have to go to the store, the more ďother itemsĒ I pick up. Thatís a great way to really blow a food budget! I try to keep a few things on hand in my storage; corn and beans are always on my shelves, as well as salsa. I purchase large bags of boneless, skinless chicken breasts at the warehouse store so that they are always available from my freezer for use on busy days like today.

My friend and roommate at my airline crash pad in Detroit, Jennifer Graham, gave me the following wonderful recipe for a 30 minute meal that I know youíll love. Not only is it fast, but it is nutritious, beautiful, and delicious! I start the rice in the rice cooker first, then prepare the chicken while the rice is cooking. Although Jennifer always serves this to her husband and grandkids over rice, my daughter Alexis and Son, Mitch like to put it inside flour tortillas with a little cheese. I like to use the leftovers to mix into gourmet greens with ranch dressing for a quick and tasty South of the Border salad. Let me know how you and your family like this quick and easy dish and if the nutritional information is helpful; if it is, Iíll include it in all my recipes. Ole!

Jennifer Graham's Mexican Chicken & Rice


ĒĒ
8 Servings

1 tablespoon canola or vegetable oil
1 teaspoon chili powder, or more to taste
6 boneless skinless chicken breast halves, trimmed of any fat or veins

2 cups medium salsa, homemade or your favorite brand
juice of 1 lime
3 tablespoons fresh cilantro, finely chopped
1 12 oz. can corn, drained
1 14 oz. can black beans, drained and rinsed (or substitute kidney or pinto beans)

2 cups Converted Rice, cooked according to directions

Heat the canola oil in a skillet large enough to accommodate the chicken breasts. Sprinkle the chili powder on both sides of the chicken breasts. Add the chicken to the skillet and sautť on both sides until barely cooked through. Remove the chicken from the pan to paper towels and let cool. Shred.

Meanwhile, add the salsa, lime juice, and cilantro to the pan; bring to a boil, scraping the chicken drippings from the bottom of the pan. Add the corn and beans; heat, then add the shredded chicken. Heat through. Thatís it!

Nutrition Information: Amount Per Serving
Calories 448 Calories from Fat 73
Percent Total Calories From:
Fat 16% Protein 27% Carb. 57%

Nutrient Amount per % Daily
Serving Value
Total Fat 8 g 12%
Saturated Fat 2 g 9%
Cholesterol 59 mg 20%
Sodium 408 mg 17%
Total Carbohydrate 64 g 21%
Dietary Fiber 2 g 7%
Sugars 0 g
Protein 30 g

Vitamin A 12% Vitamin C 24% Calcium 0% Iron 24%



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Content copyright © 2014 by Karen Hancock. All rights reserved.
This content was written by Karen Hancock. If you wish to use this content in any manner, you need written permission. Contact Karen Hancock for details.

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