Healthy Recipe 1

Healthy Recipe 1

Ashley Branstine

Professor Morrissette

BIO 323

21 April 2009

Chicken with Creamy Jalapeno Sauce

Ingredients: (for 4 servings)

· 4 boneless skinless chicken breast halves (4 ounces each)

· 1/4 teaspoon salt

· 1 tablespoon canola oil

· 2 medium onions, chopped

· 1/2 cup reduced-sodium chicken broth

· 2 jalapeno peppers, seeded and minced

· 2 teaspoons ground cumin

· 3 ounces reduced-fat cream cheese, cubed

· 1/4 cup reduced-fat sour cream

· 3 plum tomatoes, seeded and chopped

· 2 cups hot cooked rice

Cooking Instructions: Time/Prep is 25 min.

1) Sprinkle chicken with salt. In a large, nonstick skillet over medium-high heat, brown chicken in oil on both sides.

2) Add the onions, broth, jalapenos and cumin. Bring to a boil. Reduce heat; cover and simmer for 5-7 minutes or until a meat thermometer reads 170°.

3) Remove chicken and keep warm.

4) Stir cream cheese and sour cream into onion mixture until blended. Stir in tomatoes; heat through.

5) Serve with chicken and rice. Yield: 4 servings (2 cups sauce).

For single serving:

· One serving: 1 chicken breast half with 1/2 cup sauce and 1/2 cup rice

· Calories: 376

· Fat: 13 g

· Saturated Fat: 5 g

· Cholesterol: 83 mg

· Sodium: 389 mg

· Carbohydrate: 34 g

· Fiber: 3 g

· Protein: 30 g

· Diabetic Exchange: 3 very lean meat, 2 vegetable, 2 fat, 1-1/2 starch.

*Recipe provided by www.tasteofhome.com.

*Direct link to recipe is: http://www.tasteofhome.com/recipes/Chicken-with-Creamy-Jalapeno-Sauce