Cowboy Chicken

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 40 minutes

配料

3 medium boneless, skinless chicken breasts (about 1 ½ pounds)

1 tablespoon extra-virgin olive oil

2 teaspoons smoked paprika

1 teaspoon ground cumin

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon dried oregano

1 ½ teaspoons kosher salt

½ teaspoon ground black pepper

1 (14.5-ounce) can fire roasted diced tomatoes in their juices

1 (15-ounce) can reduced sodium black beans (rinsed and drained)

1 (11-ounce) can Mexican style corn (such as Fiesta Corn or Mexicorn, drained)

1 (4-ounce) can green chiles (drained)

4 ounces shredded pepper jack cheese (about 4 ounces; use Monterey Jack for a milder dish)

¼ cup chopped fresh cilantro

½ medium lime

步骤

Pound

Place racks in the center and upper third of your oven and preheat to 375 degrees F. Place the chicken on a cutting board. Cover with a sheet of plastic wrap to keep things tidy. Lightly pound into an even thickness (this will help ensure it cooks evenly without the edges drying out). Pat very dry.

Stir

In a small bowl, stir together the smoked paprika, cumin, oregano, garlic powder, onion powder, salt, and black pepper. Sprinkle half of the spice mixture all over the chicken, rubbing to coat.

Cook

In a cast iron skillet or similar thick, sturdy oven-safe skillet, heat the oil over medium high. Once the oil is hot, add the chicken smooth-side down, lowering it into the pan away from you to protect yourself from splatters. Don’t crowd the chicken (the breasts should not overlap—cook in batches if needed). Let cook, undisturbed for 3 minutes, until the chicken looks nice and brown underneath and releases easily from the pan. Flip and cook for 30 seconds on the other side. Remove to a plate.

Add the tomatoes to the skillet. Stir, scraping along the bottom of the pan to loosen stuck-on bits. Let simmer 1 minute, scraping periodically. Add the black beans, Mexican-style corn, green chiles, and remaining half of the spice mixture.

Combine

Stir to combine, then nestle the chicken into the pan browned-side up and pour any juices that have collected in the pan over the top. Spoon some of the sauce over the top of the chicken so it is covered.

Bake

Transfer the skillet to the center oven rack and bake for 7 to 10 minutes, until the chicken registers 160 degrees F on an instant read thermometer inserted in the thickest part. If some pieces finish sooner than others, transfer them to a plate and cover to keep warm while the others finish cooking.

Broil

Return any chicken that finished early to the pan and sprinkle the cheese all over the top. Broil on the upper rack until the cheese is melted, about 1 to 2 minutes. Squeeze the lime over the top and sprinkle with cilantro. Serve hot, with lots of yummy corn black bean sauce served alongside.

营养

• 每份大小: 1 (of 4)
• 卡路里: 531 kcal
• 总脂肪: 18 g
• 饱和脂肪: 7 g
• 不饱和脂肪: 9 g
• 反式脂肪: 0.02 g
• 胆固醇: 134 mg
• 总碳水化合物: 42 g
• 膳食纤维: 11 g
• 总糖: 6 g
• 蛋白质: 53 g