Warm and Spicy Creole Chicken and Peppers Over Brown Rice
Posted Dec 06 2009 11:54am
How are you doing with our challenge to keep the holiday weight gain down this year? So far, so good, I hope! I find spicy food so satisfying. Creole seasoning is tops on my list when it comes to cooking chicken for dinner. The combination of paprika, thyme, oregano, cayenne, etc. is perfect for this dish of peppers, black beans, onion and chicken breasts.
Best of all, you can eat the whole meal for under 400 calories!
1 small jalepeno pepper , seeded and minced 12 ounces boneless skinless chicken breast, cut into bite sized pieces 5 tsp creole seasoning 1 tablespoon olive oil 1 ½ cups chicken broth 1 can petite diced tomatoes 1 large bell pepper cut in 1/2” pieces 1 large green pepper cut in 1/2” pieces 1 small lime, juiced 1 cup black beans, rinsed and drained 3 cups cooked brown rice
1. Heat oil in non-stick pan over medium heat. Toss chicken with 2 tsp creole seasoning and saute for 5 minutes until browned and cooked through. Set aside. 2. Add 1/2 cup chicken broth to pan and add onions, peppers, and garlic. Saute for 10 minutes until tender. 3. Add remaining ingredients and lower heat to medium low. Cover and cook for 20 minutes until liquid reduces. 4. Serve over brown rice.
What’s good for me in this dish?
Lean chicken breasts are a complete protein, with less saturated fat than beef. Chicken also has cancer protecting B vitamins, including Niacin and B6 for energy.
Bell peppers are off the charts in vitamins C and A, both antioxidants are believed to protect against heart disease and atherosclerosis, as well as promote lung and vision health. They also have B6 and folic acid known to reduce your risk of heart diseases. Lycopene in peppers helps with the prevention of cancers of the prostate, cervix, bladder and pancreas.
Calories: 320 Total Fat: 8.16g Cholesterol: 17mg Sodium: 342mg Total Carbs: 45.08g Dietary Fiber: 7.21g Sugars: 3.80g Protein: 14.76g
Weight Watchers Points 6
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.