Dinner Recipes Healthy Recipes

Smokey Baked Chicken

Smokey Baked Chicken

This recipe is low fat, low sugar and high protein.

1 large chicken breast, no skin
1 tbsp. olive oil
1 can red kidney beans, drained and rinsed
onion, sliced
red capsicum, chopped
1/3 cup long grain rice
2/3 cup chicken accretion
1 cup canned tomatoes, diced or crushed
1 tbsp. fajita seasoning
2 tsp. smoked paprika
1 clove garlic, crushed
Squeeze of lemon to taste
Sprinkle of oregano
Cracked pepper
In a fry pan heat olive oil and saut onion and capsicum until softened, roughly 5-8 minutes. Turn the length of heat and mass rice, be beside, garlic, oregano, sprinkle a tiny smoked paprika and season as soon as salt and pepper, disquiet a little. Add canned kidney beans greater than; sprinkle half the fajita seasoning incorporation.
Cut your chicken in half and place more or less zenith of kidney beans, squeeze a little fresh lemon greater than. Sprinkle enduring fajita seasoning, oregano and cracked pepper. Place crushed tomatoes a propos depth of chicken along with enduring paprika.
Cover as soon as lid and chef upon low heat roughly 20-30 minutes or until chicken has cooked through.

Nutrition Table
Servings: 2 Serving size:540g

Average ServeAverage 100g
Energy2080 kJ386 kJ

497 Cal92 Cal
Protein45 g8.3 g
Fat, sum12.9 g2.4 g
– saturated2.8 g0.5 g
Carbohydrate44.7 g8.3 g
– sugars9.3 g1.7 g
Sodium884 mg164 mg