Southwest Chicken Rice and Quinoa Skillet

A healthier version of a southwest classic somewhere between a taco and a chili with whole grain rice and quinoa. A quick simple weeknight dinner, both nutritious and delicious.

This sponsored recipe is brought by Uncle Ben’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.


Recipe by Madeline Basler MS, RDN, CDN

Ingredients

  • ½ cup onion, diced
  • 1 (16 ounce) package 98% fat free ground chicken
  • ½ cup (100 milliliters) of water
  • 1 cup Roma tomatoes (2 small-medium), chopped
  • 1-15 ounce can 1 ¼ cups unsalted black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 tablespoon chili powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon oregano
  • ½ teaspoon paprika
  • ½ teaspoon cumin
  • 1 teaspoon ground black pepper
  • 1-8.5 ounce pouch Uncle Bens Ready Whole Grain Medley Quinoa & Brown Rice with Garlic
  • ½ cup Four Cheese Mexican Blend reduced fat cheddar cheese
  • 1 tablespoon cilantro, chopped

Directions
Chop onion and sauté in a non stick 11 inch saute pan coated with cooking spray over medium heat, for 2-3 minutes until translucent and lightly browned. Add ground chicken and sauté until cooked through approximately 5 minutes until browned. Add water, tomatoes, black beans, corn and spices. Cook for 5 minutes more. Microwave the rice for 90 seconds and add to sauté pan. Top with cheese and simmer until melted. Garnish with cilantro. Serve over lettuce with desired garnishes: blue corn tortilla chips, avocado, tomatoes, and cilantro. Serves 4.

Nutrition Information

Serving Size: About 1 cup.

CALORIES 385; TOTAL FAT 15g; SAT. FAT 2g; CHOL. 55mg; SODIUM 541mg; CARB. 38g; FIBER 8g; SUGARS 1g; PROTEIN 28g

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Madeline Basler

Madeline Basler MS, RDN, CDN, is a culinary registered dietitian nutritionist, writer, and owner of Real You Nutrition, an integrative nutrition therapy, recipe development and consulting practice, in Long Island, New York. Madeline has won awards for her writing, and a culinary scholarship, is an avid cook, and fitness enthusiast. Read her blog and connect with her on Facebook, Twitter, Instagram and LinkedIn.


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