Southwest Chicken Tenders and Rice Recipe

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Ingredients:

Serving

1/2 tsp salt
1/2 tsp fresh ground black pepper
1/2 tsp ground cumin
1 tsp chili powder ( try chipotle
1/2 tsp dried oregano, crushed
1 1/2 lbs chicken tenderloins
2 large limes, divided
2 tbsp olive oil, divided plus more as needed
1 cup onion, diced
1 medium bell pepper, cut into 1/4-inch dice (1 cup green, red , orange or yellow)
2 tbsp tomato paste
1 1/2 cups long- grain rice, rinsed
3 1/4 cups homemade broth or 3 1/4 cups no-salt-added chicken broth
2 tbsp finely chopped cilantro
shredded cheddar cheese

Directions:

Preheat the oven to 325 degrees. Lay a large piece of aluminum foil on the counter.
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.
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.
Heat the remaining tablespoon of oil in a 4-quart shallow braising pan, ovenproof skillet or Dutch oven over medium-high heat. Add half of the spice-rubbed chicken; cook, turning once, until lightly browned on both sides. It's not necessary to cook comletely through. Transfer to a plate; repeat with the remaining chicken.
Reduce the heat to medium. Add the onion, bell pepper and a pinch of salt to the pan, 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.
Cover and transfer to the oven. Bake for 20 minutes, then remove from the oven and arrange the cooked chicken tenders 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 rice has cooked through. Remove from the oven, uncover and sprinkle with cheese and 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 Serving Per 100 g

Amount Per 1 Serving
Calories	211.65 Kcal (886 kJ)
Calories from fat	95.71 Kcal
		% Daily Value*
Total Fat	10.63g	16%
Cholesterol	70.29mg	23%
Sodium	627.25mg	26%
Potassium	267.14mg	6%
Total Carbs	7.34g	2%
Sugars	2.93g	12%
Dietary Fiber	1.93g	8%
Protein	25.01g	50%
Vitamin C	29.3mg	49%
Vitamin A	0.5mg	17%
Iron	9mg	50%
Calcium	61.5mg	6%

Amount Per 100 g
Calories	64 Kcal (268 kJ)
Calories from fat	28.94 Kcal
		% Daily Value*
Total Fat	3.22g	16%
Cholesterol	21.26mg	23%
Sodium	189.68mg	26%
Potassium	80.78mg	6%
Total Carbs	2.22g	2%
Sugars	0.89g	12%
Dietary Fiber	0.58g	8%
Protein	7.56g	50%
Vitamin C	8.9mg	49%
Vitamin A	0.2mg	17%
Iron	2.7mg	50%
Calcium	18.6mg	6%

* 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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