Are you tired of skinless, baked chicken? Many people on a low-fat diet eat a lot of plain, baked chicken. However, low-fat chicken does not have to be low on flavor. My family loves spice and I have devised a low fat Southwestern Chicken dish that not only tastes great, but has very little clean-up involved. We cook this chicken in foil packets and depending on the time of year we either cook it in the oven or on the barbecue grill.
The following is the way I cook it for my husband and myself. It is a very easy recipe to adapt to personal tastes, which is great because with a family of eight we have a lot of taste differences.
Low-fat southwestern chicken in foil
4 skinless, boneless chicken breasts with all visible fat removed
1 tablespoon cumin
1 teaspoon cayenne pepper
1 1/3 cups of your favorite salsa
1 cup cooked black beans, well rinsed
1 cup frozen corn
If you plan on cooking the chicken in the over then preheat your oven to 450 degrees. If you plan on cooking the chicken on the grill then start the grill.
Rinse the chicken breasts and pat them dry. Mix the cumin and cayenne pepper and rub on the chicken breasts. Place each piece of chicken on a large sheet of foil. Add 1/4 of the salsa, black beans, and corn over the chicken.
Next, close each packet by bringing up the shorter sides and folding the top edges over each other two or three times. Do not fold it tightly over the chicken. You need to leave some space in the packet for air to circulate. Fold the side edges up over themselves the same way you did the top.
When cooking the chicken in the oven I place the packets on a cookie sheet. On the grill you can place the packets directly on the racks. They will cook in 20 to 25 minutes depending upon the size of the chicken breasts. Be sure to cook them thoroughly until the internal temperature reaches at least 170 degrees and all juices run clear.
My family enjoys this chicken served with a little low-fat sour cream, brown rice with salsa and a tossed salad.