Post by luv2core on Jan 1, 2005 20:09:35 GMT -5
SAUTEED CHICKEN BREASTS with PLUM SALSA (from Turnaround Cookbook)
4 red and / or purple plums, pitted and chopped
1/4 c. finely chopped red onion
1/4 c. seeded and finely chopped yellow bell pepper
1 jalapeno pepper, seeded and finely chopped (wear gloves)
2 tbsp finely chopped fresh cilantro
1 tsp sunflower oil
1 tsp rice vinegar
1/4 tsp salt
1/4 tsp freshly ground pepper
4 (1/4 lb each) skinless boneless chicken breast halves, trimmed of all visibible fat
1. Salsa: Combine plums, onion, bell pepper, jalapeno, cilantro, oil, vinegar, 1/8 tsp of salt, and 1/8 tsp of pepper in medium bowl; set aside.
2. Sprinkle chicken with remaining salt & peper. Spray large non-stick skillet with canola oil nonstick spray and set over medium heat. Add the chicken and cook, turning once, until cooked through, 10-12 minutes. Serve with the plum salsa.
Per serving (1 pc chicken with 2/3 c. salsa): 180 cal, 4g fat, 1g sat fat, 0g trans fat, 63 mg chol, 201 mg sod, 11g carb, 1g fiber, 24g prot, 15 mg calcium.
4 red and / or purple plums, pitted and chopped
1/4 c. finely chopped red onion
1/4 c. seeded and finely chopped yellow bell pepper
1 jalapeno pepper, seeded and finely chopped (wear gloves)
2 tbsp finely chopped fresh cilantro
1 tsp sunflower oil
1 tsp rice vinegar
1/4 tsp salt
1/4 tsp freshly ground pepper
4 (1/4 lb each) skinless boneless chicken breast halves, trimmed of all visibible fat
1. Salsa: Combine plums, onion, bell pepper, jalapeno, cilantro, oil, vinegar, 1/8 tsp of salt, and 1/8 tsp of pepper in medium bowl; set aside.
2. Sprinkle chicken with remaining salt & peper. Spray large non-stick skillet with canola oil nonstick spray and set over medium heat. Add the chicken and cook, turning once, until cooked through, 10-12 minutes. Serve with the plum salsa.
Per serving (1 pc chicken with 2/3 c. salsa): 180 cal, 4g fat, 1g sat fat, 0g trans fat, 63 mg chol, 201 mg sod, 11g carb, 1g fiber, 24g prot, 15 mg calcium.
