Southwestern Chicken with Black Beans & Rice

Gluten Free
Dairy Free
Health score
2%
Southwestern Chicken with Black Beans & Rice
25 min.
25
47kcal

Suggestions

Ingredients

  • cup black beans canned rinsed
  • 14.5 oz canned tomatoes undrained canned
  • cup brown rice instant cooked
  • slices oscar mayer deli honey ham fresh chopped
  • Tbsp 2 tbsp. kraft zesty italian dressing italian kraft
  • 0.5 cup onions chopped
  • 0.5 tsp pepper sauce hot
  • 0.5 lb chicken breasts boneless skinless

Equipment

  • frying pan

Directions

  1. Heat dressing in large skillet on medium-high heat.
  2. Add chicken and onions; cook 4 min., turning chicken and stirring onions after 2 min.
  3. Add tomatoes, beans, ham and hot sauce; stir. Simmer on low heat 10 min. or until chicken is done (165F), turning chicken after 5 min.
  4. Serve over hot rice.

Nutrition Facts

Calories47kcal
Protein30.78%
Fat21.82%
Carbs47.4%

Properties

Glycemic Index
2.6
Glycemic Load
0.4
Inflammation Score
-1
Nutrition Score
3.04130432528%

Flavonoids

Isorhamnetin
0.16mg
Kaempferol
0.02mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:47.21kcal
2.36%
Fat:1.15g
1.77%
Saturated Fat:0.31g
1.91%
Carbohydrates:5.61g
1.87%
Net Carbohydrates:4.71g
1.71%
Sugar:0.99g
1.1%
Cholesterol:7.89mg
2.63%
Sodium:113.22mg
4.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.64g
7.29%
Vitamin B3:1.59mg
7.93%
Selenium:5.17µg
7.39%
Vitamin B6:0.12mg
5.91%
Vitamin B1:0.08mg
5.44%
Phosphorus:44.11mg
4.41%
Manganese:0.09mg
4.32%
Folate:16.87µg
4.22%
Fiber:0.91g
3.63%
Iron:0.63mg
3.52%
Potassium:119.27mg
3.41%
Copper:0.06mg
2.81%
Vitamin C:2.12mg
2.57%
Magnesium:9.56mg
2.39%
Vitamin B5:0.22mg
2.22%
Vitamin B2:0.04mg
2.07%
Zinc:0.27mg
1.78%
Vitamin E:0.26mg
1.75%
Vitamin K:1.57µg
1.49%
Calcium:10.34mg
1.03%