Cumin-Dusted Chicken Breasts with Guacamole Sauce

15 Reviews
ADD YOUR REVIEW
Yield
4 servings (serving size: 1 breast half and about 3 tablespoons sauce)
By Liz Zack
January 2007
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 301
  • Caloriesfromfat 27%
  • Fat 9g
  • Satfat 1.5g
  • Monofat 4.8g
  • Polyfat 1.3g
  • Protein 41.6g
  • Carbohydrate 12.5g
  • Fiber 3.6g
  • Cholesterol 101mg
  • Iron 2.1mg
  • Sodium 575mg
  • Calcium 76mg

How to Make It

Step 1

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

Step 2

Preheat oven to 400°.

Step 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.

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Ratings & Reviews

quick & easy

steponme
August 10, 2015
Made to recipe, butterflying the breasts a bit so they'd be kinda uniform thickness.  Wondered about using parsley in the sauce instead of cilantro but it turned out very well, nice change from an herb we use all the time.  The brown sugar/cumin was a nice surprise.  Plated with CL's fresh corn-cilantro salad.  (Served CL's coconut shrimp as appetizer.)   Very good dinner.

gkd1029's Review

kerrih
April 04, 2014
I wasn't crazy about the sweetness of the chicken, but the guacamole sauce was quite tasty. I would use the sauce again, but would spice the chicken differently.

Nhowson88's Review

KivakWolf
June 06, 2013
This was shockingly good. I didn't have ff sour cream, so I used a few tablespoons of canola mayo instead (sounds ridiculous, but it actually makes for great guac as well). I also added chopped fresh jalapeno to the sauce. Great stuff.

steponme's Review

sohacomom
September 24, 2012
The gauc. is righteous! The chicken is pretty good too. Served with Lipton Taco Rice and HEB Refried Beans w/ Tomato & Chili, yum, yum:)

Malindaskitchen's Review

julieelrod
May 17, 2012
I have been making this recipe for years. It is great for company and family get togethers. I have used it with boneless skinless thighs and tenderloin. I like it best when we have grilled the meat and the thighs are the best. I also exchange the parsely for cilantro to make it more authentic. Love this recipe!

GFcookDebbie77's Review

gkd1029
August 20, 2010
I have made this more times than I can count. It is an excellent recipe! It finally got my son to try guacamole and he is now hooked. I like to use 3 avocados instead of one, keeping the rest of the proportions the same. The great lime flavor still comes through. Also, as with many of the reviewers, I tried cilantro in place of the parsley...adds a nice flavor! The chicken is awesome too!

KivakWolf's Review

JenniferJoy
March 31, 2010
An absolutely amazing dish! I have to admit, I was a bit worried in the beginning with the smell of the brown sugar sauce, but the avocado sauce smelled wonderful. In the end, both sauces worked together in a way I'm still not able to describe to make the chicken taste nothing less than the best chicken I've had in years. Thanks for the recipe!! -Kivak

weckyb's Review

Malindaskitchen
October 20, 2009
This chicken is delicious AND easy, so it is truly a winner. I pounded the chicken breasts out, so they would cook faster and more uniformly, so I just baked them for 7 minutes after browning. For the sauce, I used Dean's Zesty Guacamole as a base and added some lime juice, cilantro and a bit of sour cream. This recipe will go into our regular rotation.

sohacomom's Review

f00die
August 26, 2009
This recipe is superb. I love the sweetness of the rub on the chicken. The guacomole makes it as well. My kids devoured the chicken. I will make again and again and could easily serve to company.

f00die's Review

sukeedog
January 21, 2009
This recipe is so easy and SO delicious. If you don't have fresh parsley and green onions, make it anyway, the sauce still tastes great! Also makes a great dip for tortilla chips. I typically substitute the sour cream with nonfat plain yogurt and that is great too.