Salsa is much more than just a good dip for chips. Serve this chicken over pasta or rice.
Cooking time: 16 to 20 minutes
Yield: 4 servings
4 boneless, skinless chicken breast halves
(4 to 6 for ounces each), trimmed of any fat or sinew
Few drops of vegetable oil or oil spray
1 cup salsa
1 small onion, sliced into thin rings
Cooked rice or pasta, for accompaniment
Southwestern-flavored goat cheese or
nonfat sour cream for garnish (optional)
1. Rinse the chicken and pat dry. Warm the oil in a heavy, seasoned skillet (see Note). Add the chicken and cook for 3 to 4 minutes, until the chicken is lightly browned. Turn and brown the other side for about 3 minutes.
2. Reduce the heat to low, pour the salsa over the chicken, and scatter with the onion rings. Cover and allow to steam for 4 to 6 minutes, until the chicken is fork-tender.
3. Serve on rice or pasta, spooning the sauce over the chicken. Top with the goat cheese, if desired.
To cook the chicken in the microwave oven, place the chicken in a baking dish, sear it for 1-1/2 minutes per side, top with the salsa and onion rings, and cover tightly. Cook for 7 to 10 minutes, until tender.
Calories 175, Protein 28 g, Carbohydrates 6 g, Fiber 1 g, Fat 4 g, Saturated Fat 0 g, Cholesterol 73 mg, Sodium 133 mg. (Analyzed with 1/2 teaspoon oil and Hot New Mexican Table Salsa.)
Quick and Easy Southwestern Cookbook
By Jane Butel
Published by Harmony Books
Publication date: April 1999
Recipe Reprinted by permission.
This page created May 1999
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