Broiled Chicken with Bean-and-Corn Salsa

Gluten Free
Dairy Free
Health score
32%
Broiled Chicken with Bean-and-Corn Salsa
45 min.
4
321kcal

Suggestions

Ingredients

  • 15 ounce no-salt-added black beans drained canned
  • 4.5 ounce chiles green undrained chopped canned
  • ounce no-salt-added whole-kernel corn drained canned
  • 0.3 cup green onions sliced
  • tablespoons oil with garlic, jalapeño pepper, cilantro, and lime, divided southwestern-style
  • 0.5 teaspoon pepper 
  • ounce pimento diced drained
  • 0.3 teaspoon salt 
  • 16 ounce skinned 

Equipment

  • bowl
  • broiler pan

Directions

  1. Place chicken in a shallow dish; sprinkle pepper and salt over both sides of chicken, and drizzle with 1 tablespoon oil. Cover and marinate in refrigerator 20 minutes.
  2. Combine the remaining oil, green onions, beans, corn, chiles, and pimento in a medium bowl; stir well.
  3. Place chicken on broiler pan coated with cooking spray, and broil 6 minutes on each side or until done.
  4. Cut chicken into thin slices.
  5. Spoon bean mixture onto individual plates, and top with sliced chicken.
  6. Garnish with cilantro sprigs, if desired.

Nutrition Facts

Calories321kcal
Protein43.4%
Fat12.05%
Carbs44.55%

Properties

Glycemic Index
42.75
Glycemic Load
5.16
Inflammation Score
-8
Nutrition Score
25.286087036133%

Flavonoids

Kaempferol
0.09mg
Quercetin
0.77mg

Nutrients percent of daily need

Calories:320.93kcal
16.05%
Fat:4.36g
6.71%
Saturated Fat:0.95g
5.95%
Carbohydrates:36.29g
12.1%
Net Carbohydrates:24.81g
9.02%
Sugar:3.14g
3.49%
Cholesterol:72.57mg
24.19%
Sodium:524.35mg
22.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.36g
70.72%
Vitamin B3:13.28mg
66.38%
Selenium:38.08µg
54.4%
Folate:206.3µg
51.57%
Vitamin B6:1.02mg
51.2%
Fiber:11.48g
45.93%
Phosphorus:422.34mg
42.23%
Vitamin C:29.15mg
35.33%
Manganese:0.61mg
30.49%
Magnesium:115.27mg
28.82%
Potassium:956.86mg
27.34%
Vitamin B1:0.36mg
24.2%
Vitamin B5:2.11mg
21.12%
Iron:3.64mg
20.24%
Vitamin K:15.64µg
14.89%
Vitamin B2:0.25mg
14.84%
Copper:0.29mg
14.45%
Zinc:2.12mg
14.13%
Vitamin A:559.61IU
11.19%
Calcium:54.38mg
5.44%
Vitamin B12:0.23µg
3.78%
Vitamin E:0.43mg
2.85%
Source:My Recipes