Chunky Little Diablo Mild Garlic Salsa tops sauteed chicken breasts for this quick 15-minute meal. It’s simple enough for any weekday meal or a holiday weekend with friends.
Any type of bought salsa can be used for this dinner, whether a chunky tomato or a fruit-based salsas such as peach or mango.
Shredded iceberg lettuce, shredded Monterey Jack cheese and tortilla chips only need to be opened and combined with drained black beans and dressing to create the quick side dish of Tortilla Salad.
Chicken breasts without bones or fat can be tricky to cook. To make sure they are juicy and not dry, I sear them on both sides for 2 minutes each and then lower the heat to cook them through.
Nutrition: This meal contains 555 calories per serving with 27 percent of calories from fat.
Flatten: Flattening the chicken helps it to cook faster. If you omit this step, cook the chicken for 8 minutes after it is browned. A meat thermometer should read 160degrees.
Substitutions: Any type of low-fat shredded cheese such as Swiss or cheddar can be used.
To buy: 3/4 pound boneless, skinless chicken breast, 1 small jar chunky tomato salsa, 1 package ready-to-eat shredded lettuce, 1 small can black beans, 1 small package shredded low-fat Monterey Jack cheese and 1 small bag tortilla chips.
Staples: Vegetable oil spray, reduced-fat oil and vinegar dressing, salt and black peppercorns.
Tortilla Salad 4 cups shredded lettuce
1 cup rinsed and drained black beans
2 tablespoons shredded low-fat Monterey Jack cheese
2 tablespoons reduced-fat oil and vinegar dressing
1 cup broken tortilla chips
Toss iceberg lettuce and black beans together in a salad bowl. Add cheese and dressing and toss to mix. Sprinkle tortilla chips on top.
Nutrition information (per serving): 305 calories, (31 percent of calories as fat), 10.7 g fat, (2.6 g saturated fat, 5.2 g monounsaturated fat), 6 mg cholesterol, 12.8 g protein, 42.1g carbohydrate, 11.3 g fiber, 203 mg sodium. Southwestern Chicken 3/4 pound boneless, skinless chicken breast
Vegetable oil spray
Salt and freshly ground black pepper
1 cup chunky tomato salsa
Heat a medium-size nonstick skillet over medium-high heat. Place chicken between 2 pieces of plastic wrap and flatten by using a meat bat, the bottom of a heavy skillet or the palm of your hand until the meat is about 1/2-inch thick. Spray the skillet with vegetable oil spray and add chicken. Brown 2 minutes, turn and brown 2 minutes. Salt and pepper the cooked side. Lower the heat to medium low and spoon the salsa over chicken. Cover and cook 3-4 minutes. A meat thermometershould read 165 degrees. Serve chicken with salsa on top and Tortilla Salad on the side.
Nutrition information (per serving): 251 calories, (22 percent of calories as fat), 6.1 g fat, (1.2 g saturated fat, 2.3 g monounsaturated fat), 108 mg cholesterol, 37.9 g protein, 9.1 g carbohydrate, 1.8 g fiber, 733mg sodium.
Makes 2 servings Makes 2 servings