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Wednesday, September 5, 2012

chili-spiced chicken breasts


As you've probably noticed if you are a regular around here, I'm always sharing recipes from my Taste of Home Light and Tasty cookbooks.  Taste of Home discontinued that magazine several years ago, but the cookbooks remain a favorite of mine.  If you ever see one in a used book store (I believe they are out of print now), snag it!  You'll love it.  They have great recipes that use normal ingredients, but the best part is that all of the recipes are light.  The cookbook provides the nutritional information for every recipe it includes, which is great for those of us who are trying to cast off baby weight.

P.S. - Did I tell you that I earned lifetime status in Weight Watchers?  Whoohoo!!!

Anyway, this recipe is one of my favorites from the Light and Tasty 2003 cookbook.  It's quick to whip up and tastes amazing.  We like it best served over couscous.  I hope you'll enjoy it, too!


Chili-Spiced Chicken Breasts
from Taste of Home's Light and Tasty 2003
3/4 t. chili powder
1/2 t. salt
1/2 t. ground cumin
1/4 t. garlic powder
1/8 to 1/4 t. cayenne pepper
4 boneless skinless chicken breast halves (4 oz. each)
1 t. canola oil
1/4 cup chopped green onions
1 jalapeno pepper, seeded and finely chopped
1 garlic clove, minced
1 can (14 1/2 oz) diced tomatoes, undrained
1 t. cornstarch
2 t. water

Combine the first five ingredients; rub over chicken.  In a nonstick skillet, brown chicken in oil on both sides.  Add onions, jalapeno and garlic; saute for 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.  Serves 4.

Nutrition: 166 calories, 3g fat, trace saturated fat, 66mg cholesterol, 526mg sodium, 7g carbs, 2g fiber, 27g protein.


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