SKINNY CHICKEN, RICE, AND BEANS BAKE

Skinny Chicken, Rice, and Beans Bake image

91% less sat fat • 46% less cholesterol than the original recipe. Shave 20 grams of fat and a third of the calories and sodium by making a few simple adjustments, such as skinning the chicken pieces, that don't sacrifice flavor.

Provided by Betty Crocker Kitchens

Categories Entree

Time 1h10m

Yield 6

Number Of Ingredients 13

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Ingredients

1/4 cup all-purpose flour
1 1/2 teaspoons chili powder
1/4 teaspoon salt
1/4 teaspoon black pepper
2 1/2 to 3 pounds meaty chicken pieces (breast halves, thighs, and drumsticks), skinned
2 tablespoons oil
1 can (15 oz) black beans, rinsed and drained
1 can (14.5 oz) organic diced tomatoes, undrained
1 cup tomato juice
1 package (9 oz) frozen whole kernel corn
2/3 cup long grain rice
1/8 to 1/4 teaspoon cayenne pepper
2 cloves garlic, minced

Steps:

Preheat oven to 375°F. In a large resealable plastic bag, combine flour, 1 teaspoon of the chili powder, the salt, and pepper. Add half of the chicken pieces. Seal bag; shake to coat. Repeat with remaining chicken pieces.
In a very large skillet, brown chicken on all sides in hot oil over medium heat about 10 minutes, turning occasionally. Remove chicken from skillet and set aside; discard drippings in skillet. Add beans, undrained tomatoes, tomato juice, corn, uncooked rice, the remaining 1/2 teaspoon chili powder, the cayenne pepper, and garlic to the skillet. Bring to boiling. Transfer rice mixture to a 13x9x2-inch baking dish or 3-quart rectangular casserole. Arrange chicken pieces on top of rice mixture.
Bake, covered, for 45 to 50 minutes or until chicken is no longer pink (170°F for breasts; 180°F for thighs and drumsticks) and rice is tender.

Nutrition Facts : Calories 420, Carbohydrate 49 g, Cholesterol 65 mg, Fat 1/2, Fiber 8 g, Protein 30 g, SaturatedFat 2 1/2 g, ServingSize 1 1/3 cups, Sodium 390 mg, Sugar 3 g, TransFat 0 g