Baked Southwest Chicken

Emily Martin
July 09, 2021
Recipe for a nutritious summer meal: Baked Southwest Chicken

The temperatures this summer are hot and going outside to grill doesn't always seem like an enjoyable option. This delicious Southwest chicken recipe is packed with nutrients and doesn't require any time out in the scorching sun! The baked chicken itself is a source of lean protein while the black beans are full of protein, fiber, and many vitamins and minerals such as folate and magnesium. Bell pepper is an excellent source of vitamin C and the cilantro brings an army of antioxidants to the table. All of these delicious ingredients are combined in this recipe to make a savory, fragrant, and enjoyable dish!

Ingredients

  • 2 lbs. boneless skinless chicken breast
  • 1 cup black beans
  • 1 cup corn
  • 1 can diced green chilis
  • ½ bell pepper
  • ¼ cup cilantro, chopped
  • 1 cup shredded Colby jack cheese
  • ½ tsp garlic powder
  • ¼ tsp cumin
  • ¼ tsp salt
  • ¼ tsp black pepper

Directions

  1. Combine the garlic, cumin, salt, and pepper in a small bowl.
  2. In a separate bowl, mix the drained corn, drained and rinsed black beans, green chilis, diced bell pepper, and chopped cilantro.
  3. In a large baking dish, lay out the chicken breasts and season with the previously made spice mixture.
  4. Cover the chicken with the corn and black bean mixture and cover with the Colby jack cheese.
  5. Bake at 375 degrees for 40-50 minutes or until the internal temperature of the chicken is 160 degrees.
  6. Serve with rice, quinoa, tortillas, or bell pepper slices!

Nutrition Information
Per 4 oz chicken and ½ cup of corn and black bean mixture
Calories: 220
Fat: 8g
Protein: 28g

About the Author

Emily Martin
A rising senior at Clemson University, Emily majors in food science and human nutrition as she plans for a future career as a registered dietitian. In addition, she volunteers with the dietitians of the MUSC Metabolic & Bariatric Surgery Program.
MUSC Metabolic & Bariatric Surgery Program

Keywords: Bariatric, Diet, Healthy Eating, Healthy Recipes, Nutrition, Weight Loss, Weight Management, Wellness