Southwest Chicken

Southwest Chicken
Fat 21%Carbs 27%Protein 52%
Percent Calories

1 serving of southwest chicken contains 479 Calories The macronutrient breakdown is 27% carbs, 21% fat, and 52% protein. This is a good source of protein (111% of your Daily Value), fiber (37% of your Daily Value), and potassium (28% of your Daily Value).

Makes
4 servings
Prep Time
10 minutes
Cook Time
25 minutes

Ingredients

  • Vegetable oil

    Natreon canola, high stability, non trans, high oleic (70%)

    1 tbsp or 14g

  • Chicken breast

    Broilers or fryers, meat only, raw

    4 full breast (both fillets) or 944g

  • Tomatoes

    Red, ripe, canned, packed in tomato juice

    1 can or 190g

  • Canned black beans

    Low sodium, drained

    1 can or 425g

  • Corn

    Sweet, yellow, canned, whole kernel, drained solids

    2 cup or 328g

  • Cumin

    Spices, cumin seed

    1 tsp, ground or 3g

Directions

  1. In a large skillet, heat oil over medium high heat. Brown chicken breasts on both sides, about 3-4 minutes per side. Add tomatoes with green chile peppers, beans, and corn.
  2. Reduce heat and let simmer for 25 to 30 minutes or until chicken is cooked through and juices run clear. Add a dash of cumin and serve.
  3. Recipe inspired by: http://allrecipes.com/recipe/15302/southwest-chicken/

Nutrition Facts

For 1 serving of southwest chicken (476g)

NutrientValue%DV
Calories479
Fats11g 15%
Saturated fats2g 9%
Trans fats0g
Cholesterol172mg 57%
Sodium460mg 20%
Carbs32g 12%
Net carbs22g
Fiber10g 37%
Sugar3g
Protein62g
Calcium74mg 7%
Iron4mg 48%
Potassium1336mg 28%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene140μg
Caffeine0mg
Choline235mg 43%
Copper0.4mg 42%
Fluoride2μg
Folate (B9)119μg 30%
Lycopene1205μg
Magnesium121mg 29%
Manganese0.4mg 19%
Niacin24mg 153%
Pantothenic acid4mg 81%
Phosphorus667mg 95%
Retinol17μg
Riboflavin (B2)1mg 48%
Selenium56μg 102%
Theobromine0mg
Thiamine1mg 56%
Vitamin A IU303IU
Vitamin A28μg 3%
Vitamin B120.5μg 20%
Vitamin B62mg 157%
Vitamin C11mg 12%
Vitamin D IU2IU
Vitamin D20μg
Vitamin D30μg
Vitamin E3mg 21%
Vitamin K4μg 3%
Zinc3mg 23%
Sugars
Sugar3g
Sucrose0.4g
Glucose1g
Fructose1g
Lactose0g
Maltose0.2g
Galactose0.3g
Starch11g
Fats
Saturated fats2g 9%
Monounsaturated fats4g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine4g
Arginine4g
Aspartic acid6g
Cystine1g
Glutamic acid10g
Glycine3g
Histidine2g
Hydroxyproline0g
Isoleucine3g
Leucine5g
Lysine6g
Methionine2g
Phenylalanine3g
Proline2g
Serine3g
Threonine3g
Tryptophan1g
Tyrosine2g
Valine3g