Fiesta Chicken and Carrot "Rice"

• 份量: 4 Servings

食材

14 ounces carrots (5 medium or 3 to 4 large), peeled and cut into 1-inch pieces

2 boneless, skinless chicken breasts (8 ounces each), each cut in half crosswise

1½ teaspoons kosher salt

¼ teaspoon garlic powder

Freshly ground black pepper

Olive oil spray (I like my Misto or Bertolli)

2 teaspoons olive oil

1 cup chopped white onion

1 small fresh jalapeño pepper, seeded and minced, plus

½ jalapeño, thinly sliced

2 garlic cloves, minced

1½/ cups corn kernels, fresh or frozen

1 cup canned black beans, rinsed and drained

2 tablespoons chopped fresh cilantro

Juice of ½/2 lime

4 tablespoons jarred salsa

4 slices pepper Jack cheese (21 grams each)

FOR SERVING

¼ cup chopped fresh tomatoes

2 tablespoons chopped fresh cilantro

2 tablespoons chopped scallions

4 ounces diced avocado (from 1 small Hass)

步驟

In a food processor, working in small batches, pulse the carrots a few

times until they resemble grains of rice (don't overprocess). Spoon the

carrots into a kitchen towel and squeeze out any excess liquid.

Place each piece of chicken between two sheets of plastic wrap. Using a rolling pin, gently pound each piece until it is about ½ inch thick. Season with ¾ teaspoon of the salt, the garlic powder, and black pepper to taste.

Heat a large deep nonstick skillet over high heat. Spray it with oil and cook the chicken until browned and just cooked through, about 2 minutes per side. Transfer the chicken to a plate.

Reduce the heat under the skillet to medium and add the 2 teaspoons oil, the onion, minced jalapeño, and garlic. Cook, stirring, until fragrant, about 2 minutes. Add the riced carrots, increase the heat to high, and add the remaining ¾ teaspoon salt and black pepper to taste. Cook, stirring, until the carrots are crisp-tender, about 6 minutes. Add the corn and beans and cook, stirring, until heated through, 1 to 2 minutes. Stir in the cilantro and the lime juice.

Place the chicken over the "rice." Top each piece with 1 tablespoon salsa, a few jalapeño slices, and a slice of cheese. Reduce the heat to low, cover, and cook until the chicken is cooked through, about 5 minutes. Top each serving with the tomatoes, cilantro, scallions, and avocado.

筆記

From Skinnytaste: One and Done (pg. 22)

營養

• 每份大小: 1 Serving
• 卡路里: 451
• 總脂肪: 17.5 g
• 飽和脂肪: 6.5 g
• 膽固醇: 99 mg
• 總碳水化合物: 40 g
• 膳食纖維: 11.5 g
• 總糖: 10 g
• 蛋白質: 37 g