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Photo: Randy Mayor; Styling: Cindy Barr Photo by: Photo: Randy Mayor; Styling: Cindy Barr

Chicken with Southwestern Salsa

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.

Cooking Light JANUARY 2009

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

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.

Nutritional Information

Amount per serving
  • Calories: 317
  • Calories from fat: 0.0%
  • Fat: 8.7g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 1.9g
  • Protein: 39g
  • Carbohydrate: 24.4g
  • Fiber: 5.2g
  • Cholesterol: 94mg
  • Iron: 2.2mg
  • Sodium: 705mg
  • Calcium: 50mg
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Chicken with Southwestern Salsa recipe

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