Chicken with Southwestern Salsa

Gluten Free
Dairy Free
Health score
31%
Chicken with Southwestern Salsa
45 min.
4
385kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoon bottled garlic minced
  • 15.5 ounce black beans rinsed drained canned
  • tablespoon canola oil divided
  • 8.8 ounce no-salt-added kernel corn whole drained canned
  • 0.3 cup cilantro leaves fresh chopped
  • 0.8 teaspoon ground coriander divided
  • teaspoon ground cumin divided
  • 0.1 teaspoon ground pepper red
  • tablespoons juice of lime fresh
  • 0.5 cup prechopped onion 
  • 0.3 cup plum tomatoes chopped
  • 0.5 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  2. Combine 1/2 teaspoon cumin, 1/2 teaspoon coriander, salt, black pepper, and red pepper; sprinkle mixture evenly over chicken.
  3. Add chicken to pan; cook 7 minutes on each side or until done.
  4. While chicken cooks, heat the remaining 1 teaspoon oil in a small skillet over medium-high heat.
  5. Add onion to pan; saut 1 minute.
  6. Add garlic to pan; saut 30 seconds.
  7. Transfer onion mixture to a large bowl; add remaining 1/2 teaspoon cumin, remaining 1/4 teaspoon coriander, tomato, and remaining ingredients to onion mixture, tossing well.
  8. Serve with chicken.

Nutrition Facts

Calories385kcal
Protein46.24%
Fat21.46%
Carbs32.3%

Properties

Glycemic Index
49
Glycemic Load
0.76
Inflammation Score
-7
Nutrition Score
26.905217414317%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.16mg
Isorhamnetin
1mg
Kaempferol
0.15mg
Myricetin
0.05mg
Quercetin
4.76mg

Nutrients percent of daily need

Calories:385.39kcal
19.27%
Fat:9.25g
14.23%
Saturated Fat:1.49g
9.3%
Carbohydrates:31.32g
10.44%
Net Carbohydrates:21.58g
7.85%
Sugar:4.29g
4.76%
Cholesterol:108.86mg
36.29%
Sodium:1040.59mg
45.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.84g
89.68%
Vitamin B3:19.25mg
96.25%
Selenium:56.66µg
80.95%
Vitamin B6:1.42mg
71.05%
Phosphorus:522.76mg
52.28%
Fiber:9.74g
38.96%
Potassium:1161.17mg
33.18%
Vitamin B5:2.91mg
29.12%
Folate:105.06µg
26.27%
Magnesium:99.46mg
24.87%
Manganese:0.47mg
23.43%
Vitamin B2:0.37mg
21.99%
Vitamin B1:0.31mg
20.77%
Iron:3.44mg
19.1%
Vitamin C:13.26mg
16.07%
Copper:0.31mg
15.74%
Zinc:1.92mg
12.78%
Vitamin E:1.18mg
7.87%
Vitamin K:7.92µg
7.54%
Vitamin A:352.34IU
7.05%
Calcium:67.51mg
6.75%
Vitamin B12:0.34µg
5.67%
Vitamin D:0.17µg
1.13%
Source:My Recipes