Cumin-Dusted Chicken Breasts with Guacamole 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.

Yield:

4 servings (serving size: 1 breast half and about 3 tablespoons sauce)

Recipe from

Nutritional 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

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

Preparation

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

Preheat oven to 400°.

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.

Note:

Liz Zack,

January 2007