Mexican Chicken Tenders and Rice Recipe

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Mexican Chicken Tenders and Rice
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Ingredients
14
Count
Nutrition
217
Calories
Total time
70
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 325 degrees. Lay a large piece of aluminum foil on the counter.
  2. Combine the salt, pepper, cumin, chili powder and oregano in a small bowl. Arrange the chicken on the foil in a single layer. Use half the seasoning mixture to sprinkle the tenderloins evenly on both sides.
  3. Cut one of the limes in half, squeezing all of its juice evenly over the chicken. Sprinkle with 1 tablespoon of the oil. Rub the chicken on both sides to evenly distribute the spices, juice and oil. Let sit for 10 minutes.
  4. Heat the remaining tablespoon of oil in a 4-quart shallow nonstick braising pan, ovenproof skillet or Dutch oven over medium-high heat. Add half of the spice-rubbed chicken; cook, turning once. Transfer to a plate; repeat with the remaining chicken.
  5. Reduce the heat to medium. Add the onion, bell pepper and a pinch of salt to the pan, skillet or Dutch oven, plus more oil if needed; cook, stirring, for 4 minutes or until the vegetables have softened. Add the tomato paste and the remaining spice mixture; cook, stirring to combine, for 1 minute. Add the rice and stir to incorporate. Add the broth; increase the heat to medium-high and stir to combine; cook until the broth begins to boil.
  6. Cover and transfer to the oven. Bake for 20 minutes, then remove from oven and arrange the cooked chicken over the rice. Cover and bake for 8 minutes, then check to see whether the rice has cooked through and all of the broth has been absorbed; if not, bake for 5 minutes or until the rice has cooked through. Remove from the oven, uncover and sprinkle with the cilantro. Serve right from the cooking vessel at the table, shielding the hot handles with pot holders. Cut the remaining lime into wedges to serve on the side.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 216.73 Kcal (907 kJ)
Calories from fat 100.58 Kcal
% Daily Value*
Total Fat 11.18g 17%
Cholesterol 84.35mg 28%
Sodium 231.74mg 10%
Potassium 78.58mg 2%
Total Carbs 6.01g 2%
Sugars 1.77g 7%
Dietary Fiber 1.66g 7%
Protein 26.68g 53%
Vitamin C 10.2mg 17%
Iron 0.7mg 4%
Calcium 20.3mg 2%
Amount Per 100 g
Calories 111.08 Kcal (465 kJ)
Calories from fat 51.55 Kcal
% Daily Value*
Total Fat 5.73g 17%
Cholesterol 43.23mg 28%
Sodium 118.77mg 10%
Potassium 40.27mg 2%
Total Carbs 3.08g 2%
Sugars 0.9g 7%
Dietary Fiber 0.85g 7%
Protein 13.67g 53%
Vitamin C 5.2mg 17%
Iron 0.3mg 4%
Calcium 10.4mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.9
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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