Chunky tomato salsa tops sauteed chicken breasts for this quick, 15-minute meal.
Flattening the chicken helps it to cook faster. If you skip this step, cook the chicken for 8 instead of 5 minutes after it is browned. A meat thermometer should read 160 degrees.
> Southwestern Chicken
3/4 pound boneless, skinless chicken breast
Olive oil spray
Salt and fresh ground black pepper
1 cup bottled chunky, no-sugar-or-oil-added tomato salsa
Cut the breasts into two 6-ounce portions and flatten the chicken with the bottom of a heavy skillet or the palm of your hand to about 1/2 -inch thick.
Heat a medium nonstick skillet over medium-high heat. Spray skillet with olive oil spray and add chicken. Brown 2 minutes, turn chicken over and brown 2 minutes. Add salt and pepper to the cooked side. Lower to medium-low heat and spoon the salsa over each chicken portion. Cover with a lid and cook 5 minutes. Serve chicken with salsa on top and Tortilla Salad on the side. Makes 2 servings.
Per serving: 231 calories, 4g fat, 1g saturated fat, 39g protein, 6g carbohydrates, 1g dietary fiber, 426mg sodium.
> Tortilla Salad
4 cups washed, ready-to-eat shredded iceberg lettuce
1 cup canned black beans, rinsed and drained
2 tablespoons shredded, reduced-fat Monterey Jack cheese
2 tablespoons oil and vinegar salad dressing
1 cup broken tortilla chips
Toss iceberg lettuce, black beans and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top. Makes 2 servings.
Per serving: 323 calories, 15g fat, 3g saturated fat, 12g protein, 36g carbohydrates, 10g dietary fiber, 356mg sodium.
-- From "Mix'n'Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association.