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Beau Gustafson Photo by: Beau Gustafson

Seared Chicken with Tomatillo-Avocado Salsa

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.

Cooking Light JUNE 2006

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

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.

Nutritional Information

Amount per serving
  • Calories: 199
  • Calories from fat: 28%
  • Fat: 6.2g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 1g
  • Protein: 30.5g
  • Carbohydrate: 4.9g
  • Fiber: 2.2g
  • Cholesterol: 74mg
  • Iron: 1.5mg
  • Sodium: 529mg
  • Calcium: 25mg
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Seared Chicken with Tomatillo-Avocado Salsa recipe

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