Spicy Southwest Chicken – 500 Calorie Dinners #6

This recipe is compliments of my husband and his love of the split breast chicken.  If you have never used split breast instead of boneless skinless chicken you are missing out.  The bone and skin keep the meat juicy and are much more forgiving on the grill.  Even if you over cook it a bit or burn the skin, the inside stays juicy and tender.  Last night we made this chicken in a cast iron skillet in the oven, but it works great on the grill as well.

Spicy Southwest Chicken – Makes 4 servings, 496 Calories per serving


  • 2 Split Chicken Breasts, with ribs and skin
  • 1 Sweet Onion
  • 8 oz Frozen Green Beans
  • 1 tsp each: Garlic Powder, Onion Powder, Cumin, Smoked Paprika
  • Salt and Pepper
  • 2 Tbsp Olive Oil
  • 2 Cups cooked Basmati rice


Place the chicken breasts (one breast is 2 servings, they are huge) on a plate and make sure there is no extra water on them.

Assemble your spices.  I am a huge fan of Penzeys Spices, high quality and for the same amount of money you would spend on the size in the grocery store (less than 1.5 oz usually) you get a 4 oz bag.

Sprinkle spices on top.

Add olive oil and rub the chicken, including under the skin, with all of the spices until both pieces are thoroughly covered.  Finish with salt and pepper

Preheat the oven to 350° and heat a cast iron skillet on the stove to medium.  When the chicken is seasoned, place it skin side down in the pan for 2-3 minutes.

Flip it over and let cook until the oven is preheated fully.

Cut up an onion like this and add it to the skillet.  Cook chicken and onions in the oven at 350° for 40-45 minutes or until a meat thermometer reads 165°.

Meanwhile I cooked up some green beans with a little salt, pepper and Worcestershire sauce.

And my husband cooked up some Basmati rice.

Below is what my dinner plate looked like.  I didn’t have any of the rice because I snacked when I got home instead, but the above recipe and calories are based on 1/2 cup of Basmati rice with this dinner.  I hope you enjoy it as much as we do!


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