Mexican Chicken and Rice

This is one of those quick dinners that I always have ingredients for that the family loves...and it's safe (low cal, high fiber, etc.) The only thing that may send up a red flag is sodium, but you can use low sodium ingredients if you care. Brown rice is good for you, but still packed with calories, so try to get a lot of the topping to fill you up.

I have no name for this meal, so let's call it "Mexican Chicken and Rice"

Get some rice boiling. Brown rice has more fiber and nutrients than white, but it also takes twice as long to cook!

Cook up some diced chicken breast. (one large breast was good for my family of 4)

Dump in a can of Black Beans (with liquid), about a half cup of your favorite salsa, and taco seasoning to taste.

Simmer for a while. I usually have it go for at least 15 minutes so it thickens up really nice, 30 is even better. You may have to add water so it doesn't dry out. This meal is great because if you keep adding water it will simmer for a long time (on those days that dad ends up home later than expected.)

It ends up nice and saucy like this. If you like it more dry or more saucy just simmer longer or add water.

Pour it over the rice (remember 1/2 cup of cooked rice is about 150-200 cals, so be careful) I haven't calculated exactly how many calories are in the sauce, but lean chicken, black beans, and salsa doesn't add up to much. For the people in the house who aren't trying to lose weight, they can add sour cream, cheese, and chips as well. Low fat sour cream is great to add as well.

Left overs can be reheated, or eaten with chips, or wrapped up in a tortilla. (I don't recommend the chips or a white tortilla for those of you who are trying)