quick-and-easy blackened chicken

Hey folks!  I'm back!

We have successfully moved to Texas, and I'm now cooking in the smallest kitchen I have ever seen.  Most of my kitchen appliances are still in boxes and likely to stay there until we get a house.  But, the good news is that I'm cooking!  I still have some food aversions and moments when I can't handle the thought of looking at raw meat, but I'm feeling SO much better.

To celebrate our move to Texas, I wanted to highlight an incredibly quick and easy Tex-Mex meal that we enjoy.  It's good enough for company but fast enough for a rushed night at home.  I love it served with Mexican rice and a salad.

A few confessions:

• Cookie Bandit actually made this - even though I'm cooking now, he's still being an awesome husband and helping me out.
• I have yet to figure out how best to take food pictures at my new location.  Natural light is nonexistent.  I hope you can be patient with me!
• I was so hungry that I almost forgot to take pictures of the finished product.  Thankfully at least someone in our house (ahem...Cookie Bandit) isn't dictated by hormones and constant hunger.

Start by combining chili powder, salt, and pepper and rubbing it all over both sides of some chicken breasts.  You want to choose chicken breasts that are relatively flat (or flatten them yourself) to speed up the cooking time.  Cook in a small amount of oil in a nonstick skillet.

Once the chicken is cooked through, remove it from the skillet and keep it warm (I just wrap mine in foil).  Toss some black beans, corn, and salsa into the skillet and heat until warm (2-3 minutes).

And there you have it - an easy meal in just about 15 minutes!  It's also loaded in fiber and protein.  To serve, just place about 3/4 cup of the corn/bean mixture onto a plate and top with a chicken breast.  Serve it alongside some Mexican rice and a salad for a complete meal.

Quick-and-Easy Blackened Chicken
from Taste of Home's Light and Tasty 2006
2 t. chili powder
1/4 t. salt
1/4 t. pepper
4 boneless, skinless chicken breast halves
1 T. canola oil
15 oz. can black beans, rinsed and drained
1 cup frozen corn, thawed
1 cup chunky salsa

Combine the chili powder, salt, and pepper.  Rub spices over both sides of chicken.  In a large nonstick skillet, cook chicken in oil over medium heat for 4-5 minutes on each side or until juices run clear.  Remove and keep warm.

Add the beans, corn, and salsa to the skillet; bring to a boil.  Reduce heat; cover and simmer for 2-3 minutes or until heated through.  Transfer to a serving dish and top with chicken.  Serves 4.

Nutrition: 297 cal, 7g fat (1g saturated fat), 63mg cholesterol, 697mg sodium, 30g carbs, 10g fiber, 33g protein.