Tuesday, August 09, 2005

Cumin Dusted Chicken Breasts with Guacamole Sauce

Source: Cooking Light

1/4 cup finely chopped green onions (would use a little less next time)
1/4 cup finely chopped parsley
1/4 cup fat-free sour cream (I used reduced-fat)
2 tablespoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 ripe peeled avocado, seeded and coarsely mashed

2 tablespoons brown sugar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

To prepare sauce, combine first 8 ingredients; set aside.

Preheat oven to 400°.

To prepare chicken, combine sugar, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; sprinkle evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 400° for 10 minutes or until done. (I cooked the chicken completely on the stovetop.) Serve chicken with sauce.

Yield: 4 servings (serving size: 1 breast half and about 3 tablespoons sauce)

NUTRITION PER SERVING: CALORIES 301 (27% from fat); FAT 9g (sat 1.5g,mono 4.8g,poly 1.3g); PROTEIN 41.6g; CHOLESTEROL 101mg; CALCIUM 76mg; SODIUM 575mg; FIBER 3.6g; IRON 2.1mg; CARBOHYDRATE 12.5g

Liz Zack
Cooking Light, JANUARY 2007

I talked about this recipe HERE.

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