A chicken breast baked with salsa, served over white rice with sweetcorn and black beans. Twenty-five minutes.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in25 minutes
- Prep5 min
- Cook20 min
- Serves1
Ingredients
- 150 g chicken breast (cooked weight)
- 180 g white rice (cooked weight)
- 60 g salsa
- 80 g sweetcorn (frozen or canned)
- 60 g black beans (cooked, or canned and drained)
Method
- Heat the oven to 200 C (400 F). Put the chicken in a small dish, season, and spoon half the salsa over it. Bake for 20 minutes until it reaches 74 C inside.
- Warm the rice with the sweetcorn and the drained beans.
- Slice the chicken and serve it over the rice with the rest of the salsa.
What this plate gives you
Sixty grams of protein and 7 g of fat is the leanest large dinner in the library: about 46 g from 150 g of chicken breast and 5 g from the beans, past the 56 g a day the RDA gives a 70 kg adult, with no oil at all because the salsa is the sauce. At 643 calories it is a third of a 2,000-calorie day, the rice being 180 g cooked. Bake the chicken under the salsa at 200 C for twenty minutes and it stays moist.
Swaps
- Brown rice: about 4 g more fibre.
- Half the rice: 120 calories fewer.
- Avocado on top: about 80 more calories and the fat the plate lacks.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). The chicken in its salsa reheats well.
