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RECIPE: chili-spiced chicken breasts...lf w/ 7 gm carbs

Filus
22 years ago

CHILI-SPICED CHICKEN BREASTS

Exchanges

Serves: 4....... Ready in 30 minutes

3/4 tsp. chili powder

Pinch salt

1/2 tsp. ground cumin

1/4 tsp. garlic powder

1/8 to 1/4 tsp. cayenne pepper

4 boneless skinless chicken breast halves (4 oz., each)

1 tsp. canola oil 1/4 c, chopped green onions

1 jalapeno pepper, seeded and finely chopped (Wear protective gloves and avoid touching face)

1 garlic clove, minced

1 can (14-1/2 oz.) diced tomatoes, undrained

1 tsp. cornstarch

2 tsp. water

Combien the first 5 ingredients; rub over chicken. In a nonstick skillet, brown chicken in oil on both sides. Add onions, jalapeno and garlic; sauté 1 minute. Add tomatoes; bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until chicken juices run clear. Remove chicken and keep warm. In a small bowl, combine cornstarch and water until smooth; stir into tomato mixture. Bring to a boil; cook and stir for 1 minute or until slightly thickened. Serve over chicken.

Nutritional Analysis: One serving (1 chicken breast half w/ 1/3 c. sauce equals: 166 caloriesÂ3 gm fat (trace saturated)Â66 mg cholesterolÂ237 mg sodiumÂ7 gm carbohydrateÂ2 gm fiberÂ27 gm protein ++++ Exchanges: 3 lean meatÂ1 vegetable

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