Seared Chicken with Tomatillo-Avocado Salsa

Beau Gustafson
Fix the salsa first so the flavors have time to develop. Serve with baked tortilla chips, reduced-fat sour cream, and frozen margaritas for a quick, festive dinner.

Yield:

4 servings (serving size: 1 chicken breast half and 1/2 cup tomatillo mixture)

Recipe from

Nutritional Information

Calories 199
Caloriesfromfat 28 %
Fat 6.2 g
Satfat 1.2 g
Monofat 3.1 g
Polyfat 1 g
Protein 30.5 g
Carbohydrate 4.9 g
Fiber 2.2 g
Cholesterol 74 mg
Iron 1.5 mg
Sodium 529 mg
Calcium 25 mg

Ingredients

4 ounces tomatillos (3 tomatillos)
3/4 cup peeled chopped avocado
1/3 cup sliced radish
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
Cooking spray
4 (6-ounce) skinless, boneless chicken breast halves
1 1/2 teaspoons poultry seasoning

Preparation

Discard husks and stems from the tomatillos, and finely chop. Combine tomatillos and the next 6 ingredients (through pepper) in a medium bowl.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with seasoning. Add chicken to pan; cook 3 minutes. Turn chicken over. Reduce heat, and cook 5 minutes or until done. Serve chicken with tomatillo mixture.

Note:

Nancy Hughes,

June 2006