PF
Savor the taste of hearty chicken and bean stew served in a blue ceramic bowl.
Stovetop~40 minComplexity

Cowboy Chicken Recipe

This Cowboy Chicken Recipe delivers 46g protein and 374 calories per serving across 4 stovetop portions — a high-protein, moderate-calorie option built for body recomposition. Quick batch prep covers half your evening protein target in a single meal, minimizing decision fatigue on training days. Four servings means one meal handles dinner for multiple days without repetitive cooking.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(680g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Paprika, Smoked(10g)
  • Cumin, Ground(5g)
  • Garlic powder(5g)
  • Onion powder(5g)
  • Oregano, Dried(5g)
  • 1 ½ teaspoons kosher salt
  • ½ teaspoon ground black pepper
  • Canned Diced Tomatoes
  • Beans, Black, Canned, Drained
  • Corn, Sweet, Canned, Drained
  • Green Chiles, Canned, Diced
  • Cheese, Pepper Jack(113g)
  • Cilantro, Fresh(60g)
  • Lime

Instructions

  1. 1Pat the chicken breast dry with paper towels, then place on a cutting board and pound to even thickness (about ¾ inch). In a small bowl, combine the smoked paprika, ground cumin, garlic powder, onion powder, oregano, salt, and black pepper. Rub half the spice mixture over both sides of the chicken.
  2. 2Heat the olive oil in a large oven-safe skillet over medium-high heat for 1–2 minutes until shimmering. Add the chicken smooth-side down and cook undisturbed for 3–4 minutes until golden brown underneath and it releases easily from the pan. Flip and cook for 30 seconds on the other side, then transfer to a plate.
  3. 3Add the canned diced tomatoes to the same skillet, scraping the bottom to loosen browned bits. Simmer for 1 minute, stirring occasionally. Stir in the black beans, sweet corn, green chiles, and the remaining half of the spice mixture.
  4. 4Nestle the chicken into the skillet browned-side up, pour any collected juices over the top, and spoon some sauce over the chicken to cover it partially.
  5. 5Transfer the skillet to a 375°F oven and bake for 7–10 minutes until the chicken registers 165°F on an instant-read thermometer at the thickest part. If pieces finish early, transfer to a plate and cover with foil.
  6. 6Return any finished chicken to the skillet and sprinkle the pepper jack cheese evenly over the top. Broil on the upper oven rack for 1–2 minutes until the cheese is melted and bubbling.
  7. 7Squeeze fresh lime juice over the entire skillet and sprinkle with cilantro. Divide the chicken and sauce evenly into 4 airtight containers while hot, ensuring each portion gets chicken, beans, corn, and sauce.

Nutrition — Per Serving

374

calories

46g

protein

18g

fat

Carbohydrates
6g
Saturated fat
7.0g
Sodium
276 mg
Dietary fiber
2.3g

4 servings per batch · ~225g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Cowboy Chicken Recipe have per serving?

Each serving delivers 46g of protein and 374 calories, with 18g fat and 6g carbs. The macro profile heavily favors protein and fat while keeping carbs minimal.

How long does Cowboy Chicken Recipe take to make?

This recipe uses quick prep time on the stovetop and yields 4 servings, so you can batch-prep a full week's worth of dinners in one cooking session.

Is Cowboy Chicken Recipe good for fat loss?

At 374 calories and 46g protein per serving with only 6g carbs, this recipe is optimized for fat loss phases where maintaining muscle mass through high protein intake while staying in a caloric deficit is essential.

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