Chicken with Southwestern Salsa

Photo: Randy Mayor; Styling: Cindy Barr
Serve with a mixed green salad. For the dressing, combine 1/4 cup fresh lime juice, 1 tablespoon sugar, 2 tablespoons extra-virgin olive oil, 1/4 teaspoon salt, and 1/4 teaspoon cumin in a large bowl, stirring with a whisk. Add 6 cups torn romaine lettuce, 1/2 cup thinly sliced red onion, and 1/4 cup diced avocado; toss gently to combine.

Yield:

4 servings (serving size: 1 chicken breast half and 3/4 cup salsa)

Recipe from

Nutritional Information

Calories 317
Caloriesfromfat 0.0 %
Fat 8.7 g
Satfat 1.4 g
Monofat 3.5 g
Polyfat 1.9 g
Protein 39 g
Carbohydrate 24.4 g
Fiber 5.2 g
Cholesterol 94 mg
Iron 2.2 mg
Sodium 705 mg
Calcium 50 mg

Ingredients

1 tablespoon canola oil, divided
1 teaspoon ground cumin, divided
3/4 teaspoon ground coriander, divided
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/2 cup prechopped onion
1 teaspoon bottled minced garlic
1/3 cup chopped plum tomato
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 (15 1/2-ounce) can black beans, rinsed and drained
1 (8 3/4-ounce) can no-salt-added whole kernel corn, drained

Preparation

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Combine 1/2 teaspoon cumin, 1/2 teaspoon coriander, salt, black pepper, and red pepper; sprinkle mixture evenly over chicken. Add chicken to pan; cook 7 minutes on each side or until done.

2. While chicken cooks, heat the remaining 1 teaspoon oil in a small skillet over medium-high heat. Add onion to pan; sauté 1 minute. Add garlic to pan; sauté 30 seconds. Transfer onion mixture to a large bowl; add remaining 1/2 teaspoon cumin, remaining 1/4 teaspoon coriander, tomato, and remaining ingredients to onion mixture, tossing well. Serve with chicken.

Note:

Jackie Mills, MS, RD,

January 2009