Monday, August 9, 2010

Better-for-You Mexican Chicken & Rice Burrito Dinner

Simple swaps to whole grains, lean proteins, healthy fats, and increased veggies make this a tasty better option!

1 tsp plus 1 tbsp olive oil, divided
1 can no-sugar-added supersweet corn
1 1/2 pounds boneless skinless chicken breast--any fat trimmed off
1 tbsp taco seasoning
2 cups uncooked instant brown rice
2 cups low-sodium chicken broth
1 1/2 cups chunky salsa
1 cup shredded Mexican cheese blend
Whole wheat tortillas

Add 1 tsp of the olive oil to a large skillet; heat over medium-high heat 1-3 minutes (until shimmery). Meanwhile, drain corn. Add corn to skillet in a single layer. Cook without stirring 5 minutes or until caramelized on one side (this adds color and texture). Remove corn from skillet and set aside.

While corn is cooking, cube chicken breast. Combine chicken and taco seasoning. When corn is out of the skillet, add chicken to the skillet. Cook until no longer pink (about 5-7 minutes), stirring occasionally. Remove chicken from skillet and set aside.

Add remaining tablespoon of olive oil to the skillet. Add rice and stir until coated with oil. Add broth and salsa, bring to a simmer. Cover skillet and reduce heat to low. Simmer 5 minutes or until most of the liquid is absorbed.

Spoon chicken over rice and sprinkle cheese and corn on top. Cover skillet. Turn off heat, and let stand 5 minutes or until cheese is melted.

To serve, spoon into warm whole wheat tortillas and roll into burritos. Serve with your favorite veggie side (possibly a salad with low-fat Ranch dressing that has been mixed with additional taco seasoning). Enjoy!

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