4 chicken breast halves, (about 4 ounces each), all visible fat discarded
1/4 to 1/2 tsp ground cumin
2 tsp olive oil
1/4 c mild picante sauce, lowest sodium available
1 c uncooked, instant brown rice
1/4 tsp ground turmeric, optional
1/4 tsp salt
2 Tbs fat-free or light sour cream
2 Tbs snipped, fresh cilantro
Preheat the oven to 350°F.
Lightly spray an 11 x 7 x 2-inch baking dish with cooking spray.
Put the chicken in the baking dish.
Sprinkle with the cumin, drizzle with the oil and spoon the picante
sauce on top.
Using the back of a spoon, spread the sauce evenly over the chicken.
Bake for 25 minutes, or until the chicken is no longer pink in the center.
Meanwhile, in a small saucepan, prepare the rice using the package directions, omitting the salt and margarine and adding the turmeric.
Stir in the salt.
To serve, spoon the rice onto plates. Place the chicken beside the rice. Spoon the sauce over all.
Top the chicken with the sour cream and cilantro.
3 oz. chicken, 1/2 c rice and
1 Tbs sauce
Amount per serving:
- Calories 245
- Total Fat 4.5g
- Saturated Fat 0.5g
- Polyunsaturated Fat 1 g
- Monounsaturated Fat 2.5g
- Cholesterol 67mg
- Sodium 296mg
- Carbohydrates 20g
- Fiber 1g
- Sugars 1g
- Protein 29g
Source: American Heart Association