A Guilt-Free RD® Recipe for Dinnertime Success: One-Pot Fiesta Chicken

Oct 20, 2016

This post was written as part of my sponsored partnership with Perdue. All opinions expressed are my own.

It may come as no surprise that people want to know more about how their food is grown and raised. According to a 2015 Goldman Sachs study titled “Millennial Munching” 83% want to know more about where their food came from. But it might surprise you to find that they’re placing a great importance on family dinners. According to the FutureCast study, more than 40% of 24-35 year olds place a great importance on family dinners every night, the kitchen is the most important room in the house, and they strive to provide healthy meals for their families.


Sitting down to a home-cooked meal certainly provides an opportunity to choose, prepare and serve healthier options for your family. But research shows there are many more benefits of family dinners than first meets the eye:

  • Better academic performance
  • Higher self-esteem
  • Greater sense of resilience
  • Lower risk of substance abuse
  • Lower risk of teen pregnancy
  • Lower risk of depression
  • Lower likelihood of developing eating disorders
  • Lower rates of obesity


However, I know firsthand what it’s like to feel overwhelmed with busy schedules, complicated recipes and confusing information on food labels. I know that people are looking for convenient options that allow them to make smart choices they can feel good about, and reassurance that the foods they enjoy are also good for them.


That is why I’m thrilled to partner with a trusted leader like Perdue who offers both nutritious choices and transparency in products like their ‘no antibiotics ever’ poultry. Perdue recently announced that 100 percent of their chicken products in select Midwest markets, including my hometown Chicago, are now ‘no antibiotics ever’. The conversion of all their fresh chicken products expands Perdue’s ‘no antibiotics ever’ offerings and continues their leadership in providing consumers chicken raised with absolutely no antibiotics.

So if you’re looking for meal solutions that help you enjoy your food with health in mind, check out Perdue’s ‘no antibiotics ever’ products and try this simple, tasty recipe tonight!


This chicken recipe fits in perfectly with my Do M.O.R.E. with Dinner initiative – it’s easy, nutritious and delicious. It allows me to spend less time in the kitchen, get my kids in the kitchen and spend more time having those fun family conversations instead of worrying about what’s for dinner and what’s “in” our dinner. What I especially love about this recipe is that it’s so simple (even the kids can help out), it’s made in one pot (fewer dishes to wash), and it contains some of my favorite foods: chicken, corn, beans, cilantro and lime.

One-Pot Fiesta Chicken

By Serena Ball, MS, RD


  • 1 tablespoon oil
  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • 2 teaspoons cumin
  • 1 cup frozen corn
  • 1 cup black beans, from a can drained and rinsed
  • 1 (16-ounce) container refrigerated fresh or low-sodium salsa
  • 2 cup instant brown rice, uncooked
  • Fresh cilantro leaves and lime wedges (optional)


  1. In a large skillet, heat oil over medium-high heat. Add chicken and sprinkle with cumin; cook and stir 4-6 minutes or until cooked through.
  2. Add corn, beans, salsa and 1 ½ cups water; stir well. Bring to a boil.
  3. Stir in rice; cover with a lid or a large sheet of aluminum foil. Reduce heat to medium-low and simmer for 10 minutes. Remove from heat and let stand covered for 5 minutes or until rice is tender.
  4. To serve, top with cilantro and lime wedges if desired.

Makes 4 servings.

Per serving (1/4th of recipe): Calories 461; Fat 8 g (Saturated 2 g); Sodium 706 mg; Carbohydrate 64 g; Fiber 13 g; Sugars 7 g; Protein 38 g.

Let me know if you try this recipe and how YOU are doing M.O.R.E. with Dinner! Comment below or tag you social media posts with #domorewithdinner







1 Comment

  1. Serena on October 20, 2016 at 11:38 am

    Look at all those benefits of just sitting down with my kids and husband for dinner! So great to see them all written out.

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ABOUTI’m the Guilt-Free RD® – “Because food shouldn’t make you feel bad!™”;. So, on my Food for Thought blog I’m exploring the secret ingredients needed to enjoy your food with health in mind.  I’m also a “Dietitian Enthusiast” so I’m showcasing interviews with dietitians.  My “How To” Series shares practical advice to help boost communication skills and gain more visibility, influence and success.

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