Picante Chicken

Posted in Mexican, Recipes

Picante Chicken
[recipe]

Picante Chicken

Serves 4; 3 ounces chicken, 1/2 cup rice, and 1 tablespoon sauce per serving

Ingredients

  • Vegetable oil spray
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1/4 to 1/2 teaspoon ground cumin
  • 2 teaspoons olive oil
  • 1/4 cup mild picante sauce (lowest sodium available)
  • 1 cup uncooked instant brown rice
  • 1/4 teaspoon ground turmeric (optional)
  • 1/4 teaspoon salt
  • 2 tablespoons fat-free or light sour cream
  • 2 tablespoons snipped fresh cilantro

Preparation

  1. Preheat the oven to 350°F.
  2. Lightly spray an 11 x 7 x 2-inch baking dish with vegetable oil spray. Put the chicken in the baking dish. Sprinkle with the cumin, drizzle with the oil, and spoon the picante sauce on top. Using the back of a spoon, spread the sauce evenly over the chicken.
  3. Bake for 25 minutes, or until the chicken is no longer pink in the center.
  4. Meanwhile, in a small saucepan, prepare the rice according to the package directions, omitting the salt and margarine and adding the turmeric. Stir in the salt.
  5. To serve, spoon the rice onto plates. Place the chicken beside the rice. Spoon the sauce over all. Top the chicken with the sour cream and cilantro.


Nutrients per Serving
Calories 245
Total Fat 4.5 g
Saturated 0.5 g
Polyunsaturated 1.0 g
Monounsaturated 2.5 g
Cholesterol 67 mg
Sodium 296 mg
Carbohydrates 20 g
Total Sugars 1 g
Dietary Fiber 1 g
Protein 29 g

Dietary Exchanges
1 1/2 starch
3 very lean meat

This recipe is reprinted with permission from Love Your Heart, Copyright © 2006 by the American Heart Association.  Published by Publications International, Ltd.  Available at www.shopgored.com.

[/recipe]

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