Make this recipe a recipe that people in that category can eat. categories: ['low_fat'], recipe: heat oil in skillet. coat chicken with flour and brown over med heat, 15-20 minutes, drain. mix tomatos with liquid and remaining ingredients except rice, corn, and beans. pour over chicken, cover and bake for 30 minutes at 350. stir in rice, corn and beans. cover and bake until chicken and rice are tender and vegtables are hot, 30-40 minutes.

Target recipe: pour bbq sauce into pan, fill the empty bottle with tap water (or something fancier if you're"that way") and pour about half of it into the pan as well. stir until blended over low-medium heat. add thawed chicken. cook chicken and sauce while stirring over medium heat until chicken is done, then turn down to low. keep an eye on it and add more water from the bottle if needed. for rice, just add rice and water to a pan with a tight-fitting lid, bring to a boil, stir for a minute, and cook at medium heat for 30 minutes while covered. when everything's done, pile it on a plate and eat it up. sometimes i add a dash or two of"kick-yo-ass" hot-sauce for a little spice.