Thursday, July 17, 2008

Seared Chicken with Avocado

If you like can't beat this recipe from Cooking Light. This recipe is only 221 calories and taste restaurant quality. The chicken is hot and spicy with the coolness of the avocado on top...perfect! Easy too!

For children that don't like spicy, just prepare theirs with no blackening seasoning.

I serve it with Tortilla Chips con Queso (recipe below) and maybe some black beans.

Prep: 9 minutes; Cook: 7 minutes.
1 1/2 teaspoons blackened seasoning
4 (4-ounce) skinless, boneless chicken breast halves
1 teaspoon olive oil
1 diced peeled avocado
2 tablespoons chopped fresh cilantro
1 jalapeño pepper, seeded and finely chopped
2 tablespoons fresh lime juice (about 1 lime)
1/4 teaspoon salt
1 lime, cut into fourths

Sprinkle seasoning on both sides of chicken. Heat oil in a large nonstick skillet over high heat. Add chicken to pan, smooth side down; cook 1 minute or until seared. Reduce heat to medium; cook 3 minutes on each side or until lightly browned.
Combine avocado, cilantro, pepper, lime juice, and salt. Squeeze one-fourth lime over each piece of chicken before serving. Serve with avocado mixture.
4 servings (serving size: 1 chicken breast half and 1/4 cup avocado mixture)
Nutritional Information
CALORIES 221(42% from fat); FAT 10.3g (sat 1.8g,mono 6g,poly 1.4g); IRON 1.4mg; CHOLESTEROL 66mg; CALCIUM 22mg; CARBOHYDRATE 5.2g; SODIUM 370mg; PROTEIN 27.4g; FIBER 2.9g

Tortilla Chips con Queso
2 (8-inch) flour tortillas
cooking spray
1/4 teaspoon chili powder
1/4 cup (1 ounce) preshredded light Mexican cheese blend (Sargento)
2/3 cup salsa

Preheat oven to 400 degrees
Cut each tortilla into 8 wedges; arrange on a baking sheet in a single layer.
Coat wedges with cooking spray; sprinkle evenly with chili powder and cheese.
Bake 400 degrees for 5 minutes or until lightly browned

Serve with salsa
4 servings

Nutritional Information:
Calories 105 Fat 2.7g Protein 4.3g Carb 15.4g Fiber 0.1g Chol 3mg Sodium 303mg Calc 100mg
Exchanges: 1 starch 1/2 Medium -Fat Meat
To increase fiber I always use Mission Tortillas Plus! Carb Balance.
These make great wraps too.

"So whether you eat or drink or whatever you do, do it all for the glory of God."
~1Corinthians 10:31


4ever4some said...

Love all your great ideas and tips. Can't wait to make this seared chicken. And the bible verse at the end is the best. Felicia

sara said...

I am always looking for somehing new to do with chicken. Thanks for keeping me encouraged to STAY in my kitchen and eat healthier!

Anonymous said...

This is AWESOME. Glad you put this recipe out there.