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Cumin-Dusted Chicken Breasts with Guacamole Sauce

Yield 4 servings (serving size: 1 breast half and about 3 tablespoons sauce)
Base your meal on a speedy, well-seasoned main dish, and dinner is a breeze. This flavorful entrée calls for a simple side dish; try a green salad and yellow rice or canned black beans.

Ingredients

  • Sauce:
  • 1/4 cup finely chopped green onions
  • 1/4 cup finely chopped parsley
  • 1/4 cup fat-free sour cream
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper
  • 1 ripe peeled avocado, seeded and coarsely mashed
  • Chicken:
  • 2 tablespoons brown sugar
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray

Nutrition Information

  • calories 301
  • caloriesfromfat 27 %
  • fat 9 g
  • satfat 1.5 g
  • monofat 4.8 g
  • polyfat 1.3 g
  • protein 41.6 g
  • carbohydrate 12.5 g
  • fiber 3.6 g
  • cholesterol 101 mg
  • iron 2.1 mg
  • sodium 575 mg
  • calcium 76 mg

How to Make It

  1. To prepare sauce, combine first 8 ingredients; set aside.

  2. Preheat oven to 400°.

  3. To prepare chicken, combine sugar, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; sprinkle evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 400° for 10 minutes or until done. Serve chicken with sauce.